Comparing Nutrients in 7 ounces Navel Oranges VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	3.35% 97kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	60.7% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	45.5% 7.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.08% 4.4g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Meatless Luncheon Slices	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	661% 7.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	138% 22mg	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	136% 1.76mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	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	39.7% 5.95mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	200% 1.8mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	125% 877mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Meatless Luncheon Slices per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Meatless Luncheon Slices:

• 7 ounces of Navel Oranges have more Vitamin C than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 58.8 times more Vitamin B1, 5.9 times more Vitamin B2, 26.1 times more Vitamin B3, 11.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 20 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Meatless Luncheon Slices:

• 7 ounces of Navel Oranges have 1.3 times more Water than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 23.3 times more Copper, 13.8 times more Iron, 2.1 times more Magnesium, 19.2 times more Phosphorus, more Selenium, 711 times more Sodium and 20 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Meatless Luncheon Slices contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.8 times more Carbohydrate, 3.8 times more Sugars and 2 times more Fiber than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 3.9 times more Energy, 74.1 times more Fat, 78.7 times more Saturated Fat, 54.3 times more Omega 3, 169.3 times more Omega 6 and 19.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein