Comparing Nutrients in 7 ounces Navel Oranges VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Arrowroot	23%	2%	75%

Macro Nutrients

	Navel Oranges	Arrowroot	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Arrowroot	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	40.6% 0.53mg	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	17% 67.5μg	168% 671μg	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	130% 117mg	4.2% 3.77mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Arrowroot	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	26.7% 0.24mg	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	3.22% 0.26mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15% 0.35mg	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	6.52% 45.6mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Arrowroot per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Arrowroot:

• 7 ounces of Navel Oranges have 31.1 times more Vitamin C than Arrowroot.
• While 7 oz of Raw Arrowroot contain 2.1 times more Vitamin B1, 4 times more Vitamin B3, 3.4 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Arrowroot provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Navel Oranges as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Arrowroot:

• 7 ounces of Navel Oranges have 7.2 times more Calcium than Arrowroot.
• While 7 oz of Raw Arrowroot contain 3.1 times more Copper, 17.1 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Potassium and 7.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Arrowroot contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Arrowroot lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Arrowroot lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Fiber than Arrowroot.
• While 7 oz of Raw Arrowroot contain 1.3 times more Energy and 4.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Arrowroot offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Arrowroot provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.