Comparing Nutrients in 14 ounces Japanese Persimmons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Energy	9.6% 278kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	30.4% 22g	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	% 21.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.1g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	47% 18g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	35.7% 321μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28.4% 0.37mg	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	7.94% 31.8μg	29.8% 119μg	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	33% 29.8mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	25% 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	7.44% 0.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	9.64% 67.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.6% 319g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Oranges with Peel per 14 oz

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

Lets compare vitamin content per 14 ounces of Japanese Persimmons vs Oranges with Peel :

• 14 ounces of Japanese Persimmons have 6.2 times more Vitamin A than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 3.8 times more Vitamin B9 and 9.5 times more Vitamin C than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Japanese Persimmons vs Oranges with Peel :

• 14 ounces of Japanese Persimmons have 2 times more Copper than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 5.3 times more Iron, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Japanese Persimmons lack sufficient amounts of Calcium and Iron
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 2.2 times more Protein than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Japanese Persimmons provide inadequate amounts of Protein
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.