Comparing Nutrients in 7 ounces Navel Oranges VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Navel Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	34% 44.3g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.8% 0.075mg	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	17% 67.5μg	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	13.7% 12.3mg	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	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	Boysenberries, canned, heavy syrup	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	15.4% 0.14mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	21.6% 0.5mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boysenberries, canned, heavy syrup per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boysenberries, canned, heavy syrup:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 9.5 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Navel Oranges and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boysenberries, canned, heavy syrup:

• 7 ounces of Navel Oranges have 2.4 times more Calcium, 2.3 times more Phosphorus and 1.8 times more Potassium than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.8 times more Copper, 3.3 times more Iron and 8.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Boysenberries, canned, heavy syrup contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boysenberries, canned, heavy syrup contain 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Navel Oranges.
• Both Navel Oranges and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.