Comparing Nutrients in 14 ounces Native Persimmons VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Native Persimmons	Oranges with Peel	Recommended Dietary Allowance
Energy	17.4% 504kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	102% 133g	47.3% 61.5g	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Native Persimmons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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	291% 262mg	313% 282mg	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

	Native Persimmons	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.7% 107mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	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	124% 9.92mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	NA	13.2% 55.6mg	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	14.7% 103mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	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	NA	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	6.9% 256g	8.83% 327g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Native 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 Native Persimmons vs Oranges with Peel :

• Both Raw Native Persimmons and Raw Oranges with Peel have similar amounts of vitamins per 14 oz
• Both Native Persimmons and Oranges with Peel provide similar amounts of Vitamin C per 14 ounces.
• Both Raw Native Persimmons as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Native Persimmons have 3.1 times more Iron and 1.6 times more Potassium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.6 times more Calcium and 1.3 times more Water than Raw Native Persimmons.
• Both Native Persimmons and Oranges with Peel contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Native Persimmons have 2 times more Energy and 2.2 times more Carbohydrate than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.6 times more Protein than Raw Native Persimmons.
• 14 ounces of Native Persimmons provide inadequate amounts of Protein