Comparing Nutrients in 7 ounces Navel Oranges VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Navel Oranges	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22.5% 29.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	34.8% 25.2g	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	16.6% 12g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.26g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Tamarind Nectar	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.07% 0.014mg	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	0.5% 2μg	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	15.7% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.1% 0.028mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	1.73% 0.04mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Tamarind Nectar per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Tamarind Nectar:

• 7 ounces of Navel Oranges have 22.7 times more Vitamin B1, 17 times more Vitamin B2, 6.1 times more Vitamin B3, 7.1 times more Vitamin B5, 11.3 times more Vitamin B6, 34 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Tamarind Nectar:

• 7 ounces of Navel Oranges have 4.3 times more Calcium, 2.8 times more Copper, 2.8 times more Magnesium, 11.5 times more Phosphorus and 6.1 times more Potassium than Canned Tamarind Nectar.
• While 7 oz of Canned Tamarind Nectar contain 5.8 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Canned Tamarind Nectar contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Canned Tamarind Nectar lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.4 times more Fiber than Canned Tamarind Nectar.
• While 7 oz of Canned Tamarind Nectar contain 1.5 times more Sugars and 2.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Canned Tamarind Nectar offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tamarind Nectar provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Tamarind Nectar provide inadequate amounts of Energy and Protein in seven ounces.