Comparing Nutrients in 5 ounces Navel Oranges VS TVP

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
TVP	59%	3%	38%

Macro Nutrients

	Navel Oranges	TVP	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	3.34% 0.57g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	18.6% 13.5g	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	54.5% 20.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	TVP	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	17% 2.7mg	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	54.5% 0.71mg	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	106% 425μg	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% 0mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	TVP	Recommended Dietary Allowance
Calcium	6.1% 61mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	236% 2.13mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	247% 5.67mg	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	56.7% 31μg	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	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS TVP per 5 oz

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

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

• 5 ounces of Navel Oranges have more Vitamin C than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 8.8 times more Vitamin B1, 5.9 times more Vitamin B2, 4.5 times more Vitamin B3, 6.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of TVP have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs TVP:

• 5 ounces of Navel Oranges have 12.3 times more Water than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 6 times more Calcium, 38.5 times more Copper, 76.9 times more Iron, 27.3 times more Magnesium, 137.9 times more Manganese, 30.9 times more Phosphorus, 15.1 times more Potassium, more Selenium, 30 times more Sodium and 70 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 oz of Textured Vegetable Protein, Dry contain 6.7 times more Energy, 11.1 times more Omega 3, 17.4 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Fiber and 54.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and TVP offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein