Comparing Nutrients in 7 ounces Navel Oranges VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Navel Oranges	Vegetarian fillets	Recommended Dietary Allowance
Energy	3.35% 97kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	13.7% 18g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.2% 1.6g	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	32% 12g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Vegetarian fillets	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	149% 24mg	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	229% 2.98mg	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	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	347% 8.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	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	45.6% 6.85mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	204% 1.84mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Vegetarian fillets per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Vegetarian fillets:

• 7 ounces of Navel Oranges have more Vitamin C than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 16.2 times more Vitamin B1, 17.6 times more Vitamin B2, 28.2 times more Vitamin B3, 19 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Vegetarian fillets have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Vegetarian fillets:

• 7 ounces of Navel Oranges have 1.9 times more Water than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 2.2 times more Calcium, 23.7 times more Copper, 15.4 times more Iron, 2.1 times more Magnesium, 19.6 times more Phosphorus, 3.6 times more Potassium, 490 times more Sodium and 17.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Vegetarian fillets lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Carbohydrate and 10.6 times more Sugars than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 5.9 times more Energy, 120 times more Fat, 167.6 times more Saturated Fat, 115.6 times more Omega 3, 360.5 times more Omega 6, 2.8 times more Fiber and 25.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein