Comparing Nutrients in 7 ounces Navel Oranges VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Navel Oranges	Valencia Oranges	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18% 23.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.16% 0.073mg	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	2.23% 0.18mg	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	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Valencia Oranges:

• Raw Navel Oranges have 1.4 times more Iron, 1.3 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 7 oz.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 1.8 times more Omega 3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Navel Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.