Comparing Nutrients in 1 kilogram Japanese Persimmons VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Energy	24% 700kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	90% 118g	130g per day for Men 19-50 years
Sugars	173% 125g	129% 94g	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	76.7% 55.6g	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	% 54.4g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	95% 36g	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Vitamin A	90% 810μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	46% 0.6mg	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	20% 80μg	75% 300μg	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	83.3% 75mg	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	50% 0.45mg	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	18.8% 1.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	11% 0.25mg	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	24.3% 170mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.7% 803g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Japanese Persimmons vs Oranges:

• Raw Japanese Persimmons have 7.4 times more Vitamin A, 1.7 times more Vitamin B6, 4.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Japanese Persimmons vs Oranges:

• Raw Japanese Persimmons have 2.5 times more Copper, 1.5 times more Iron, 14.2 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons and Raw Oranges have similar amounts of Magnesium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Japanese Persimmons have 1.5 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.6 times more Protein than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.