Comparing Nutrients in 5 ounces Navel Oranges VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Navel Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	16.6% 12g	9.52% 6.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	NA	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Tart, breakfast, low fat:

• Raw Navel Oranges have 15.6 times more Vitamin C than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 23.8 times more Vitamin A, 4.2 times more Vitamin B1, 10.8 times more Vitamin B2, 8.9 times more Vitamin B3, 4.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Tart, breakfast, low fat:

• Raw Navel Oranges have 2.5 times more Potassium and 7.1 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.9 times more Copper, 26.3 times more Iron, 4 times more Magnesium, 4 times more Phosphorus, more Selenium, 361 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Tart, breakfast, low fat have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.7 times more Sugars and 1.5 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 7.6 times more Energy, 39.9 times more Fat, 81.9 times more Saturated Fat, 2.6 times more Omega 3, 37.2 times more Omega 6, 6.1 times more Carbohydrate and 4.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.