Comparing Nutrients in 7 ounces Navel Oranges VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Poppy Seed	Recommended Dietary Allowance
Energy	3.35% 97kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	85% 82.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	43% 56g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.2% 5.93g	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	0.79% 0.58g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 4.62g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	102% 38.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Poppy Seed	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	37.7% 0.49mg	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	40.7% 163μg	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	2.2% 2mg	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	23.4% 3.5mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	285% 2854mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	359% 3.23mg	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	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	164% 689mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	579% 13.3mg	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	247% 1726mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.7% 26.8μg	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	143% 15.7mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 59.1 times more Vitamin C than Poppy Seed Spices.
• While Poppy Seed Spices contain 12.6 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Poppy Seed Spices have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Poppy Seed:

• Raw Navel Oranges have 14.4 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 33.4 times more Calcium, 41.7 times more Copper, 75.1 times more Iron, 31.5 times more Magnesium, 231.3 times more Manganese, 37.8 times more Phosphorus, 4.3 times more Potassium, more Selenium, 26 times more Sodium and 98.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 2.8 times more Sugars and 7.8 times more Fructose than Poppy Seed Spices.
• While Poppy Seed Spices contain 10.7 times more Energy, 277.1 times more Fat, 265.7 times more Saturated Fat, 30.3 times more Omega 3, 1230.2 times more Omega 6, 2.2 times more Carbohydrate, 8.9 times more Fiber and 19.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.