Comparing Nutrients in 1 kilogram Oranges with Peel VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	21.7% 630kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	247% 240g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	270% 86.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	181% 30.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	405% 527g	130g per day for Men 19-50 years
Sugars	NA	552% 400g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	23.2% 13g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	36% 0.47mg	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	5% 20μg	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	2.22% 2mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	70% 700mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	139% 1.25mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	NA	293% 6.73mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	107% 1600mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	5.68% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frostings, coconut-nut, ready-to-eat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Frostings, coconut-nut, ready-to-eat:

• 1 kilogram of Oranges with Peel has 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 15 times more Vitamin B9 and 355 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• 1 kilogram of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Frostings, coconut-nut, ready-to-eat:

• 1 kilogram of Oranges with Peel has 5.4 times more Calcium, 1.5 times more Iron and 3.9 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 1 kg of Frostings, coconut-nut, ready-to-eat contains 2.2 times more Copper, 1.4 times more Magnesium, 2.9 times more Phosphorus, 3.6 times more Selenium, 80 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frostings, coconut-nut, ready-to-eat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.8 times more Fiber than Frostings, coconut-nut, ready-to-eat.
• While 1 kg of Frostings, coconut-nut, ready-to-eat contains 6.9 times more Energy, 80 times more Fat, 246.6 times more Saturated Fat, 8.4 times more Omega 3, 69.9 times more Omega 6 and 3.4 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6