Comparing Nutrients in 1 kilogram Oranges with Peel VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Peppermint	18%	10%	72%

Macro Nutrients

	Oranges with Peel	Peppermint	Recommended Dietary Allowance
Energy	21.7% 630kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	115% 149g	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	211% 80g	38g per day for Men 19-50 years
Protein	23.2% 13g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Peppermint	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	99% 1.3mg	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	285% 1140μg	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	353% 318mg	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	Peppermint	Recommended Dietary Allowance
Calcium	70% 700mg	243% 2430mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	366% 3.3mg	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	635% 50.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	NA	511% 11.8mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	167% 5690mg	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	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	22.2% 823g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Peppermint per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.2 times more Vitamin B1 and 2.2 times more Vitamin C than Peppermint.
• While 1 kg of Fresh Peppermint contains 16.3 times more Vitamin A, 5.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Peppermint provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Fresh Peppermint have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kg of Fresh Peppermint contains 3.5 times more Calcium, 5.8 times more Copper, 6.4 times more Iron, 5.7 times more Magnesium, 3.3 times more Phosphorus, 2.9 times more Potassium, 15.5 times more Sodium and 10.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Peppermint 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 kg of Fresh Peppermint contains 27.2 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Peppermint offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Fresh Peppermint provide inadequate amounts of Omega 6 in one kilogram.