Comparing Nutrients in 1 kilogram Japanese Persimmons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Energy	24% 700kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	119% 155g	130g per day for Men 19-50 years
Sugars	173% 125g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	90% 810μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	24.3% 170mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.7% 803g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Japanese Persimmons has 6.2 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 3.8 times more Vitamin B9 and 9.5 times more Vitamin C than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Japanese Persimmons vs Oranges with Peel :

• 1 kilogram of Japanese Persimmons has 2 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 8.8 times more Calcium, 5.3 times more Iron, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Japanese Persimmons lack sufficient amounts of Calcium and Iron
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.2 times more Protein than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Japanese Persimmons provide inadequate amounts of Protein
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.