Comparing Nutrients in 5 ounces Navel Oranges VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	16.6% 12g	3.03% 2.2g	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	0% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.63g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	102% 38.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Calcium	6.1% 61mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.27% 9.87g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 98.5 times more Vitamin C than Flaxseed.
• While Flaxseed contains 24.2 times more Vitamin B1, 3.2 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6 times more Vitamin B6, 2.6 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Flaxseed:

• Raw Navel Oranges have 12.4 times more Water than Flaxseed.
• While Flaxseed contains 5.9 times more Calcium, 31.3 times more Copper, 44.1 times more Iron, 35.6 times more Magnesium, 85.6 times more Manganese, 27.9 times more Phosphorus, 4.9 times more Potassium, more Selenium, 30 times more Sodium and 54.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 5.5 times more Sugars and more Fructose than Flaxseed.
• While Flaxseed contains 10.9 times more Energy, 281.1 times more Fat, 215.5 times more Saturated Fat, 2534.8 times more Omega 3, 256.7 times more Omega 6, 2.3 times more Carbohydrate, 12.4 times more Fiber and 20.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.