Comparing Nutrients in 100 grams Navel Oranges VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Navel Oranges	Vegetarian fillets	Recommended Dietary Allowance
Energy	1.7% 49kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	48.8% 8.3g	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	6.92% 9g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.1% 0.8g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Vegetarian fillets	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	75% 12mg	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	115% 1.5mg	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	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	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	23% 3.45mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	103% 0.93mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	NA	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	17.6% 600mg	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	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Vegetarian fillets per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Vegetarian fillets:

• 100 grams of Navel Oranges have more Vitamin C than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 16.2 times more Vitamin B1, 17.6 times more Vitamin B2, 28.2 times more Vitamin B3, 19 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Vegetarian fillets have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Vegetarian fillets:

• 100 grams of Navel Oranges have 1.9 times more Water than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 2.2 times more Calcium, 23.7 times more Copper, 15.4 times more Iron, 2.1 times more Magnesium, 19.6 times more Phosphorus, 3.6 times more Potassium, 490 times more Sodium and 17.5 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Vegetarian fillets lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.4 times more Carbohydrate and 10.6 times more Sugars than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 5.9 times more Energy, 120 times more Fat, 167.6 times more Saturated Fat, 115.6 times more Omega 3, 360.5 times more Omega 6, 2.8 times more Fiber and 25.3 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein