Comparing Nutrients in 7 ounces Navel Oranges VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Navel Oranges	Meatless Meatballs	Recommended Dietary Allowance
Energy	3.35% 97kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	12.2% 16g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.42% 2.5g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Meatless Meatballs	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	30.5% 0.4mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 2.98μg	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	23% 3.43mg	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 Meatballs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	156% 1.4mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Meatless Meatballs per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 13.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and 11.5 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 Meatballs have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Meatless Meatballs:

• 7 ounces of Navel Oranges have 1.7 times more Calcium and 1.5 times more Water than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 18.1 times more Copper, 16.6 times more Iron, 1.6 times more Magnesium, 15 times more Phosphorus, 550 times more Sodium and 22.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Meatless Meatballs contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Meatless Meatballs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Carbohydrate and 6.8 times more Sugars than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 4 times more Energy, 60 times more Fat, 83.8 times more Saturated Fat, 57.8 times more Omega 3, 180.3 times more Omega 6, 2.1 times more Fiber and 23.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein