Comparing Nutrients in 7 ounces Navel Oranges VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	3.35% 97kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	59.5% 57.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	156% 50g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	91% 119g	130g per day for Men 19-50 years
Sugars	23.3% 17g	161% 117g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.04% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	0.5% 2μg	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	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	2% 0.3mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	2.43% 0.022mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0.95% 0.022mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Reduced Calorie With Whitener Instant Coffee per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Reduced Calorie With Whitener Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Reduced Calorie With Whitener Instant Coffee:

• 7 ounces of Navel Oranges have more Vitamin B1, more Vitamin B2, 2.3 times more Vitamin B3, 261 times more Vitamin B5, more Vitamin B6, 34 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• While 7 oz of Reduced Calorie With Whitener Instant Coffee contain more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Reduced Calorie With Whitener Instant Coffee:

• 7 ounces of Navel Oranges have 2.4 times more Calcium, 3.5 times more Copper, 5.5 times more Magnesium and 14 times more Water than Reduced Calorie With Whitener Instant Coffee.
• While 7 oz of Reduced Calorie With Whitener Instant Coffee contain 5.9 times more Phosphorus and 5.5 times more Potassium than Raw Navel Oranges.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper and Magnesium
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.4 times more Fiber than Reduced Calorie With Whitener Instant Coffee.
• While 7 oz of Reduced Calorie With Whitener Instant Coffee contain 10.4 times more Energy, 194 times more Fat, 1478.1 times more Saturated Fat, 25 times more Omega 6, 4.8 times more Carbohydrate, 6.9 times more Sugars and 2.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 in seven ounces.