Comparing Nutrients in 7 ounces Navel Oranges VS Canned Guanabana Nectar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Navel Oranges	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.18% 0.058g	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	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	35.8% 26g	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	16.3% 11.8g	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	% 12.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Guanabana Nectar	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.07% 0.014mg	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	2.98% 12μg	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	24.5% 22mg	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	0.13% 0.02mg	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	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	2.2% 0.02mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0.86% 0.02mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.46% 49.6mg	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	1.06% 16mg	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	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Guanabana Nectar:

• Raw Navel Oranges have more Vitamin A, 22.7 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 3.7 times more Vitamin B5, 11.3 times more Vitamin B6, 5.7 times more Vitamin B9, 5.3 times more Vitamin C and 15 times more Vitamin E than Canned Guanabana Nectar.
• Both Raw Navel Oranges as well as Canned Guanabana Nectar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Guanabana Nectar:

• Raw Navel Oranges have 6.1 times more Calcium, 3.9 times more Copper, 3.7 times more Magnesium, 2.9 times more Manganese, 11.5 times more Phosphorus and 6.6 times more Potassium than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 2.8 times more Iron than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Guanabana Nectar have similar amounts of Water per 7 oz.
• Both Raw Navel Oranges as well as Canned Guanabana Nectar have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 22 times more Fiber and 8.3 times more Protein than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 1.5 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Guanabana Nectar have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Navel Oranges as well as Canned Guanabana Nectar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.