Comparing Nutrients in 100 grams Navel Oranges VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Navel Oranges	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	5.2% 1.67g	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	71% 92g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	62% 45g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.54% 0.02mg	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	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0.33% 0.3mg	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	18.5% 2.77mg	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	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	15% 0.13mg	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	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	13.2% 0.3mg	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	3.3% 23mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.058% 2.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, nougat, with almonds per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Candies, nougat, with almonds:

• 100 grams of Navel Oranges have 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 4 times more Vitamin B6, 6.8 times more Vitamin B9 and 197 times more Vitamin C than Candies, nougat, with almonds.
• While 100 g of Candies, nougat, with almonds contain 2.9 times more Vitamin B2 and 18.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Candies, nougat, with almonds provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Candies, nougat, with almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Candies, nougat, with almonds:

• 100 grams of Navel Oranges have 1.3 times more Calcium, 1.6 times more Potassium and 40 times more Water than Candies, nougat, with almonds.
• While 100 g of Candies, nougat, with almonds contain 3.4 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 10.5 times more Manganese, 2.4 times more Phosphorus, more Selenium, 33 times more Sodium and 5.3 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, nougat, with almonds contain 8.1 times more Energy, 98.1 times more Saturated Fat, 7.4 times more Carbohydrate, 5.3 times more Sugars, 1.5 times more Fiber and 3.7 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, nougat, with almonds provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.