Comparing Nutrients in 14 ounces Oranges with Peel VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Java-plum	4%	3%	93%

Macro Nutrients

	Oranges with Peel	Java-plum	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.16g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Java-plum	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	11.6% 0.15mg	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	29.8% 119μg	NA	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	313% 282mg	63% 56.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Java-plum	Recommended Dietary Allowance
Calcium	27.8% 278mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	NA	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	39.7% 3.18mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	8.83% 327g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Java-plum per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Java-plum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Java-plum:

• 14 ounces of Oranges with Peel have 16.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 5 times more Vitamin C than Java-plum.
• 14 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Java-plum:

• 14 ounces of Oranges with Peel have 3.7 times more Calcium, 4.2 times more Iron, 1.3 times more Phosphorus and 2.5 times more Potassium than Java-plum.
• Both Oranges with Peel and Java-plum contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.8 times more Protein than Java-plum.
• Both Oranges with Peel and Java-plum offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Java-plum provide inadequate amounts of Protein