Comparing Nutrients in 7 ounces Navel Oranges VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Navel Oranges	Compressed Yeast	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.48g	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	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	27.6% 36g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0% 0g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Compressed Yeast	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	194% 9.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	65.6% 0.85mg	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	389% 1558μg	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	0.22% 0.2mg	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% 0mg	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	Compressed Yeast	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	32.6% 0.29mg	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	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	17.3% 0.4mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Compressed Yeast per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Compressed Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Compressed Yeast:

• 7 ounces of Navel Oranges have 591 times more Vitamin C than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 27.6 times more Vitamin B1, 22.2 times more Vitamin B2, 28.9 times more Vitamin B3, 18.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 23.1 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Compressed Yeast have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Compressed Yeast:

• 7 ounces of Navel Oranges have 2.3 times more Calcium and 1.2 times more Water than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 3.8 times more Copper, 25 times more Iron, 3.6 times more Magnesium, 6.9 times more Manganese, 14.6 times more Phosphorus, 3.6 times more Potassium, more Selenium, 30 times more Sodium and 124.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have more Sugars than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 2.1 times more Energy, 1.4 times more Carbohydrate, 3.7 times more Fiber and 9.2 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 Compressed Baker Yeast provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.