Comparing Nutrients in 1 kilogram Vegetarian fillets VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Vegetarian fillets	Oranges with Peel	Recommended Dietary Allowance
Energy	100% 2900kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	119% 155g	130g per day for Men 19-50 years
Sugars	11% 8g	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	161% 61g	118% 45g	38g per day for Men 19-50 years
Protein	411% 230g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	917% 11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	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	1154% 15mg	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	255% 1020μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	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	230% 34.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Oranges with Peel	Recommended Dietary Allowance
Calcium	95% 950mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	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	643% 4500mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	12% 450g	22.2% 823g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Vegetarian fillets has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Vegetarian fillets has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Water than Vegetarian fillets.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Vegetarian fillets as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Carbohydrate than Vegetarian fillets.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6