Comparing Nutrients in 7 ounces Navel Oranges VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Navel Oranges	Dark Raisins	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	121% 157g	130g per day for Men 19-50 years
Sugars	23.3% 17g	178% 129g	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	95% 69g	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	% 60.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dark Raisins	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	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.5% 1.52mg	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	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dark Raisins	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	24.2% 0.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	43.4% 1476mg	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	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 6.8 times more Vitamin B9, 25.7 times more Vitamin C and 1.3 times more Vitamin E than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Dark Raisins:

• Raw Navel Oranges have 5.6 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.4 times more Calcium, 7 times more Copper, 13.8 times more Iron, 3.3 times more Magnesium, 9.7 times more Manganese, 4.3 times more Phosphorus, 4.5 times more Potassium, more Selenium, 26 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dark Seedless Raisins contain 6.1 times more Energy, 6.3 times more Carbohydrate, 7.7 times more Sugars, 15.4 times more Fructose, 2 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.