Comparing Nutrients in 100 grams Navel Oranges VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Navel Oranges	Golden Raisins	Recommended Dietary Allowance
Energy	1.7% 49kcal	10.4% 301kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.22% 0.038g	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	61.6% 80g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	91% 65.7g	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	48% 34.7g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0g	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	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Golden Raisins	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	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	25% 0.32mg	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	0.75% 3μg	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	3.56% 3.2mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Golden Raisins	Recommended Dietary Allowance
Calcium	4.3% 43mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	25.3% 0.23mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	9.83% 0.23mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Golden Raisins per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Golden Raisins:

• 100 grams of Navel Oranges have 8.5 times more Vitamin B1, 11.3 times more Vitamin B9 and 18.5 times more Vitamin C than Golden Raisins.
• While 100 g of Golden Seedless Raisins contain 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K
• 100 grams of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Golden Raisins:

• 100 grams of Navel Oranges have 5.8 times more Water than Golden Raisins.
• While 100 g of Golden Seedless Raisins contain 1.5 times more Calcium, 5.8 times more Copper, 7.5 times more Iron, 3.2 times more Magnesium, 7.8 times more Manganese, 4.4 times more Phosphorus, 4.5 times more Potassium and 4.6 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Golden Seedless Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Golden Seedless Raisins contain 6.1 times more Energy, 6.4 times more Carbohydrate, 7.7 times more Sugars, 15.4 times more Fructose, 1.5 times more Fiber and 3.6 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 Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.