Comparing Nutrients in 7 ounces Navel Oranges VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Navel Oranges	Candies, sesame crunch	Recommended Dietary Allowance
Energy	3.35% 97kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	76.8% 100g	130g per day for Men 19-50 years
Sugars	23.3% 17g	85.3% 62g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, sesame crunch	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	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	75% 0.97mg	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	25.3% 101μg	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	2.1% 0.32mg	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, sesame crunch	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	209% 1.9mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	139% 3.2mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Candies, sesame crunch:

• Raw Navel Oranges have more Vitamin A, 7.9 times more Vitamin B5 and more Vitamin C than Candies, sesame crunch.
• While Candies, sesame crunch contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 8.7 times more Vitamin B3, 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Candies, sesame crunch have similar amounts of Vitamin E per 7 oz.
• Both Raw Navel Oranges as well as Candies, sesame crunch have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Candies, sesame crunch:

• Raw Navel Oranges have 39.1 times more Water than Candies, sesame crunch.
• While Candies, sesame crunch contain 14.9 times more Calcium, 24.4 times more Copper, 32.8 times more Iron, 22.8 times more Magnesium, 55.5 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium, more Selenium, 167 times more Sodium and 47 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Candies, sesame crunch contain 10.5 times more Energy, 222 times more Fat, 274.2 times more Saturated Fat, 28 times more Omega 3, 622.8 times more Omega 6, 4 times more Carbohydrate, 3.7 times more Sugars, 3.5 times more Fiber and 12.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.