Comparing Nutrients in 7 ounces Navel Oranges VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Navel Oranges	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	3.35% 97kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	10.3% 3.3g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	141% 183g	130g per day for Men 19-50 years
Sugars	23.3% 17g	123% 89.2g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.05% 0.04mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0.66% 0.6mg	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	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.5% 0.27mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	26.2% 0.6mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.12% 4.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, nougat, with almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Candies, nougat, with almonds:

• 7 ounces of Navel Oranges have 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 4 times more Vitamin B6, 6.8 times more Vitamin B9 and 197 times more Vitamin C than Candies, nougat, with almonds.
• While 7 oz of Candies, nougat, with almonds contain 2.9 times more Vitamin B2 and 18.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Candies, nougat, with almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Candies, nougat, with almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Candies, nougat, with almonds:

• 7 ounces of Navel Oranges have 1.3 times more Calcium, 1.6 times more Potassium and 40 times more Water than Candies, nougat, with almonds.
• While 7 oz of Candies, nougat, with almonds contain 3.4 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 10.5 times more Manganese, 2.4 times more Phosphorus, more Selenium, 33 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, nougat, with almonds contain 8.1 times more Energy, 98.1 times more Saturated Fat, 7.4 times more Carbohydrate, 5.3 times more Sugars, 1.5 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Candies, nougat, with almonds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.