Comparing Nutrients in 5 ounces Navel Oranges VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Shallots	13%	1%	86%

Macro Nutrients

	Navel Oranges	Shallots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.31% 0.052g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	16.6% 12g	15.4% 11g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Shallots	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	8.22% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	37.6% 0.49mg	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	12% 48μg	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	12.6% 11.3mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Shallots	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	14% 0.12mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	18% 0.41mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Shallots per 5 oz

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

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

• 5 ounces of Navel Oranges have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.4 times more Vitamin C than Shallots.
• While 5 oz of Raw Shallots contain 4.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Shallots provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Shallots:

• 5 oz of Raw Shallots contain 2.3 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 10.1 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, more Selenium and 5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Shallots contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Shallots contain 1.5 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Shallots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.