Comparing Nutrients in 1 kilogram Oranges with Peel VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Oranges with Peel	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	21.7% 630kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	30.7% 9.83g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	46% 7.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	546% 710g	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	NA	38g per day for Men 19-50 years
Protein	23.2% 13g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Popovers, dry mix, unenriched	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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	32.3% 0.42mg	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	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	70% 700mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	193% 1.74mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	322% 7.4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	29.4% 1000mg	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	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Popovers, dry mix, unenriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Popovers, dry mix, unenriched:

• 1 kilogram of Oranges with Peel has 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and 710 times more Vitamin C than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Popovers, dry mix, unenriched provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 kilogram of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Popovers, dry mix, unenriched:

• 1 kilogram of Oranges with Peel has 2.2 times more Calcium, 2 times more Potassium and 7 times more Water than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 3.1 times more Copper, 1.8 times more Magnesium, 4.5 times more Phosphorus, 453 times more Sodium and 8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Popovers, dry mix, unenriched contain similar levels of Iron per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Popovers, dry mix, unenriched contains 5.9 times more Energy, 14.3 times more Fat, 28.1 times more Saturated Fat, 2.4 times more Omega 3, 17.8 times more Omega 6, 4.6 times more Carbohydrate and 8 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6