Comparing Nutrients in 5 ounces Navel Oranges VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	26% 34g	130g per day for Men 19-50 years
Sugars	16.6% 12g	6.06% 4.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.4% 3.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Calcium	6.1% 61mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	961% 8.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.3% 0.18mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	117% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.66% 32.6mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Spirulina per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Dried Spirulina:

• 5 ounces of Navel Oranges have 5.9 times more Vitamin C than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 2.4 times more Vitamin A, 35 times more Vitamin B1, 72 times more Vitamin B2, 30.2 times more Vitamin B3, 13.3 times more Vitamin B5, 4.6 times more Vitamin B6, 2.8 times more Vitamin B9, 33.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Dried Spirulina:

• 5 ounces of Navel Oranges have 18.4 times more Water than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 2.8 times more Calcium, 156.4 times more Copper, 219.2 times more Iron, 17.7 times more Magnesium, 65.5 times more Manganese, 5.1 times more Phosphorus, 8.2 times more Potassium, more Selenium, 1048 times more Sodium and 25 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.7 times more Sugars than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 5.9 times more Energy, 51.5 times more Fat, 155.9 times more Saturated Fat, 91.4 times more Omega 3, 54.5 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Fiber and 63.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein