Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Navel Oranges	Cooked Millet	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	36% 47g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.36% 0.26g	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	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	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Millet	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.5% 0.21mg	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	9.43% 37.7μg	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	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Millet	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35.5% 0.32mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	23.5% 0.54mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Millet per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin C than Cooked Millet.
• While 7 oz of Cooked Millet contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Cooked Millet have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cooked Millet 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 Cooked Millet:

• 7 ounces of Navel Oranges have 14.3 times more Calcium, 2.7 times more Potassium and 1.2 times more Water than Cooked Millet.
• While 7 oz of Cooked Millet contain 4.1 times more Copper, 4.8 times more Iron, 4 times more Magnesium, 9.4 times more Manganese, 4.3 times more Phosphorus and 11.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cooked Millet lack sufficient amounts of Calcium and Potassium
• Both Raw Navel Oranges as well as Cooked Millet lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 65.4 times more Sugars and 1.7 times more Fiber than Cooked Millet.
• While 7 oz of Cooked Millet contain 2.4 times more Energy, 20.9 times more Omega 6, 1.9 times more Carbohydrate and 3.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Cooked Millet provide inadequate amounts of Omega 3 in seven ounces.