Comparing Nutrients in 1 kilogram Semolina VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Semolina	Oranges with Peel	Recommended Dietary Allowance
Energy	124% 3600kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	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	560% 728g	119% 155g	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	103% 39g	118% 45g	38g per day for Men 19-50 years
Protein	226% 127g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Semolina	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	180% 720μg	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	0% 0mg	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	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

	Semolina	Oranges with Peel	Recommended Dietary Allowance
Calcium	17% 170mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	154% 12.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	194% 1360mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	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	95% 10.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Semolina 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 Semolina vs Oranges with Peel :

• 1 kilogram of Semolina has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Semolina.
• Both Semolina and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Semolina have insufficient amounts of Vitamin C
• Both Semolina as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Semolina has 3.3 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 6.2 times more Phosphorus and 9.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.1 times more Calcium and 6.5 times more Water than Semolina.
• Both Semolina and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Semolina lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Semolina has 5.7 times more Energy, 2.3 times more Omega 3, 8.9 times more Omega 6, 4.7 times more Carbohydrate and 9.8 times more Protein than Oranges with Peel .
• Both Semolina and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6