Comparing Nutrients in 100 grams Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	76% 99g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	127% 92g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.14% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	61.5% 0.8mg	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	8.5% 34μg	0% 0μg	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	65.7% 59mg	256% 231mg	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	1% 0.15mg	0% 0mg	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	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	4.3% 43mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	1.44% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	1.63% 0.13mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	2.17% 0.05mg	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	3.3% 23mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.004% 0.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Orange-flavor Drink, Breakfast Type, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 grams of Navel Oranges have 68 times more Vitamin B1, 37.3 times more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain 49.9 times more Vitamin A, 13.3 times more Vitamin B2, 18.8 times more Vitamin B3, 10.1 times more Vitamin B6 and 3.9 times more Vitamin C than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 grams of Navel Oranges have 3 times more Copper, more Magnesium and 614.1 times more Water than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain 9 times more Calcium, 1.7 times more Manganese and 6.6 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Orange-flavor Drink, Breakfast Type, Powder contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Manganese
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper and Magnesium
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Iron, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 5.5 times more Fiber than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain 7.9 times more Energy, 7.9 times more Carbohydrate and 10.9 times more Sugars than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.