Comparing Nutrients in 1 kilogram Oranges with Peel VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Oranges with Peel	Vegetarian fillets	Recommended Dietary Allowance
Energy	21.7% 630kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	650% 10.4g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	488% 83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	161% 61g	38g per day for Men 19-50 years
Protein	23.2% 13g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Vegetarian fillets	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	917% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	692% 9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	750% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	1154% 15mg	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	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1750% 42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	0% 0mg	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	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Vegetarian fillets	Recommended Dietary Allowance
Calcium	70% 700mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1028% 9.25mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	643% 4500mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	176% 6000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	127% 14mg	11mg per day for Men 19-50 years
Water	22.2% 823g	12% 450g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Vegetarian fillets per 1 kg

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

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

• 1 kilogram of Oranges with Peel has more Vitamin C than Vegetarian fillets.
• While 1 kg of Vegetarian fillets contains 11 times more Vitamin B1, 18 times more Vitamin B2, 24 times more Vitamin B3, 16.1 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Vegetarian fillets have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Vegetarian fillets:

• 1 kilogram of Oranges with Peel has 1.8 times more Water than Vegetarian fillets.
• While 1 kg of Vegetarian fillets contains 1.4 times more Calcium, 16.2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 20.5 times more Phosphorus, 3.1 times more Potassium, 245 times more Sodium and 12.7 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Vegetarian fillets lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.7 times more Carbohydrate than Vegetarian fillets.
• While 1 kg of Vegetarian fillets contains 4.6 times more Energy, 60 times more Fat, 81.4 times more Saturated Fat, 65 times more Omega 3, 188.5 times more Omega 6, 1.4 times more Fiber and 17.7 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6