Comparing Nutrients in 7 ounces Navel Oranges VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Navel Oranges	Garlic Powder	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	111% 144g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.65% 4.82g	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	0.85% 0.62g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 4.07g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	47% 18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Garlic Powder	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	252% 3.3mg	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	23.3% 93μg	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	2.65% 2.4mg	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	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Garlic Powder	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	118% 1.06mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	84.5% 1.94mg	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	117% 822mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	69.6% 2367mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Garlic Powder per 7 oz

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

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

• 7 ounces of Navel Oranges have 49.3 times more Vitamin C than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 6.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 20.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Garlic Powder have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Garlic Powder:

• 7 ounces of Navel Oranges have 13.3 times more Water than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 1.8 times more Calcium, 13.7 times more Copper, 43.5 times more Iron, 7 times more Magnesium, 33.8 times more Manganese, 18 times more Phosphorus, 7.2 times more Potassium, more Selenium, 60 times more Sodium and 37.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.5 times more Sugars and 7.3 times more Fructose than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 6.8 times more Energy, 5.8 times more Carbohydrate, 4.1 times more Fiber and 18.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Garlic Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.