Comparing Nutrients in 7 ounces Navel Oranges VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Litchis	5%	5%	90%

Macro Nutrients

	Navel Oranges	Litchis	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25.2% 33g	130g per day for Men 19-50 years
Sugars	23.3% 17g	41.7% 30.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Litchis	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.3% 0.2mg	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	6.95% 27.8μg	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	158% 142mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Litchis	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.99% 9.92mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	4.75% 0.11mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Litchis per 7 oz

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

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

• 7 ounces of Navel Oranges have 6.2 times more Vitamin B1 and 2.4 times more Vitamin B9 than Litchis.
• While 7 oz of Raw Litchis contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Litchis provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Litchis have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Litchis 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 Litchis:

• 7 ounces of Navel Oranges have 8.6 times more Calcium than Litchis.
• While 7 oz of Raw Litchis contain 3.8 times more Copper, 2.4 times more Iron, 1.9 times more Manganese and 1.3 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Litchis contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Litchis lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Litchis lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Fiber than Litchis.
• While 7 oz of Raw Litchis contain 1.3 times more Energy, 7.2 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Navel Oranges as well as Raw Litchis provide inadequate amounts of Omega 6 and Protein in seven ounces.