Comparing Nutrients in 100 grams Navel Oranges VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	2.53% 0.43g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	68% 49g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.58% 0.029mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	23% 0.3mg	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	0.5% 2μg	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	133% 120mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	19% 0.17mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	8% 0.18mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, fruit leather, rolls per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Snacks, fruit leather, rolls:

• 100 grams of Navel Oranges have 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 9 times more Vitamin B5 and 17 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 3.8 times more Vitamin B6, 2 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, fruit leather, rolls provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Snacks, fruit leather, rolls:

• 100 grams of Navel Oranges have 1.3 times more Calcium and 8.4 times more Water than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 4.4 times more Copper, 7.8 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 317 times more Sodium than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have more Fiber than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 7.6 times more Energy, 20 times more Fat, 39.5 times more Saturated Fat, 13.3 times more Omega 3, 18.7 times more Omega 6, 6.8 times more Carbohydrate and 5.8 times more Sugars than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• 100 grams of Snacks, fruit leather, rolls provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls provide inadequate amounts of Protein in 100 grams.