Comparing Nutrients in 100 grams Navel Oranges VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Navel Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	1.7% 49kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	32.3% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	91% 29g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	47% 34g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	14.6% 8.15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	10% 0.13mg	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	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0.56% 0.5mg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	4.3% 43mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	20.3% 0.18mg	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	1.63% 0.13mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	6.1% 0.14mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, carob, unsweetened per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Candies, carob, unsweetened:

• 100 grams of Navel Oranges have 1.6 times more Vitamin B9 and 118.2 times more Vitamin C than Candies, carob, unsweetened.
• While 100 g of Candies, carob, unsweetened contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12, 10.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 100 grams of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Candies, carob, unsweetened:

• 100 grams of Navel Oranges have 55.8 times more Water than Candies, carob, unsweetened.
• While 100 g of Candies, carob, unsweetened contain 7 times more Calcium, 4.7 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 107 times more Sodium and 44.1 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Candies, carob, unsweetened contain 11 times more Energy, 209.1 times more Fat, 1706.9 times more Saturated Fat, 4.5 times more Carbohydrate, 4 times more Sugars, 1.7 times more Fiber and 9 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.