Comparing Nutrients in 1 kilogram Oranges with Peel VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Epazote	4%	13%	83%

Macro Nutrients

	Oranges with Peel	Epazote	Recommended Dietary Allowance
Energy	21.7% 630kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	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	57.2% 74.4g	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	100% 38g	38g per day for Men 19-50 years
Protein	23.2% 13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Epazote	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	117% 1.52mg	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	538% 2150μg	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	40% 36mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Epazote	Recommended Dietary Allowance
Calcium	70% 700mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	211% 1.9mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	NA	1347% 31mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Epazote per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 3.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 19.7 times more Vitamin C than Epazote.
• While 1 kg of Raw Epazote contains 7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Epazote have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Epazote:

• 1 kg of Raw Epazote contains 3.9 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 8.6 times more Magnesium, 3.9 times more Phosphorus, 3.2 times more Potassium, 21.5 times more Sodium and 10 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Epazote contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Epazote lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2 times more Energy, 2.1 times more Carbohydrate and 3.9 times more Protein than Epazote.
• Both Oranges with Peel and Epazote offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Epazote provide inadequate amounts of Energy and Protein