Comparing Nutrients in 1 kilogram Oranges with Peel VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	23.2% 30g	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	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	23.2% 13g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	129% 1160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	135% 1.76mg	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	443% 1770μg	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	789% 710mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	2917% 3500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	70% 700mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	152% 1.37mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	78.7% 1180mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Garland Chrysanthemum per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Garland Chrysanthemum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Garland Chrysanthemum:

• 1 kilogram of Oranges with Peel has 1.5 times more Vitamin B5 and 50.7 times more Vitamin C than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Garland Chrysanthemum:

• 1 kg of Raw Garland Chrysanthemum contains 1.7 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.9 times more Potassium, 59 times more Sodium and 6.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.6 times more Energy, 5.1 times more Carbohydrate and 1.5 times more Fiber than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains 2.6 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Garland Chrysanthemum provide inadequate amounts of Energy