Comparing Nutrients in 7 ounces Navel Oranges VS Sherbet, orange

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sherbet, orange	3%	13%	84%

Macro Nutrients

	Navel Oranges	Sherbet, orange	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	66.6% 48.3g	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	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sherbet, orange	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	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.78% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.5% 0.046mg	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% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	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	0.13% 0.02mg	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	Sherbet, orange	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.17% 0.056mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0.95% 0.022mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sherbet, orange per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Sherbet, orange:

• 7 ounces of Navel Oranges have 2.5 times more Vitamin B1, 6.7 times more Vitamin B3, 3.4 times more Vitamin B6, 8.5 times more Vitamin B9 and 25.7 times more Vitamin C than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Sherbet, orange provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Sherbet, orange have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Sherbet, orange have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sherbet, orange:

• 7 ounces of Navel Oranges have 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Potassium and 1.3 times more Water than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 1.3 times more Calcium, 1.7 times more Phosphorus, more Selenium, 46 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 7 ounces of Sherbet, orange lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Sherbet, orange lack sufficient amounts of Iron and Manganese in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Fiber than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 2.9 times more Energy, 13.3 times more Fat, 68.2 times more Saturated Fat, 2.4 times more Carbohydrate and 2.9 times more Sugars than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Sherbet, orange provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.