Comparing Nutrients in 100 grams Navel Oranges VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Navel Oranges	Candies, Tamarind	Recommended Dietary Allowance
Energy	1.7% 49kcal	11.4% 331kcal	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	108% 78.6g	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	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	6.58% 2.5g	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	Candies, Tamarind	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.46% 0.032mg	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	1.75% 7μg	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	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	1% 0.15mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Candies, Tamarind	Recommended Dietary Allowance
Calcium	4.3% 43mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.1μg	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% 0mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	0.3% 0.007mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Candies, Tamarind per 100 g

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

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

• 100 grams of Navel Oranges have 3.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• While 100 g of Candies, Tamarind contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Navel Oranges.
• 100 grams of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Navel Oranges have more Calcium and 34.1 times more Water than Candies, Tamarind.
• While 100 g of Candies, Tamarind contain 4.1 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1643 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Candies, Tamarind contain similar levels of Copper per 100 grams.
• 100 grams of Candies, Tamarind lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Candies, Tamarind lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Candies, Tamarind contain 6.8 times more Energy, 7.3 times more Carbohydrate and 9.2 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Candies, Tamarind offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.