Comparing Nutrients in 1 kilogram Oranges with Peel VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	21.7% 630kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	157% 204g	130g per day for Men 19-50 years
Sugars	NA	49.2% 35.7g	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	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	1923% 25mg	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	75% 300μg	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	70% 700mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	2778% 25mg	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	100% 8mg	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	NA	54348% 1250mg	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	31.4% 220mg	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1705% 188mg	11mg per day for Men 19-50 years
Water	22.2% 823g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Powder High Protein Nutritional Shake Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 1 kg of Powder High Protein Nutritional Shake Mix contains 144.2 times more Vitamin A, 21.4 times more Vitamin B1, 42.5 times more Vitamin B2, 50 times more Vitamin B3, 37.9 times more Vitamin B5, 26.9 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 1 kilogram of Oranges with Peel has 9.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 10.2 times more Calcium, 43.9 times more Copper, 28.1 times more Iron, 35.7 times more Magnesium, 65 times more Phosphorus, 5.1 times more Potassium, 125 times more Selenium, 607 times more Sodium and 170.5 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 6.2 times more Energy, 35.7 times more Fat, 49.6 times more Omega 3, 147.2 times more Omega 6, 1.3 times more Carbohydrate and 41.2 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber