Comparing Nutrients in 1 pound Oranges with Peel VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Arrowroot	23%	2%	75%

Macro Nutrients

	Oranges with Peel	Arrowroot	Recommended Dietary Allowance
Energy	9.85% 286kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	46.7% 60.7g	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	53.7% 20.4g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Arrowroot	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	93% 1.2mg	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	34% 136μg	383% 1533μg	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	358% 322mg	9.58% 8.6mg	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	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

	Oranges with Peel	Arrowroot	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	61% 0.55mg	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	45.4% 3.63mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	34.3% 0.79mg	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	14.3% 100mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 373g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Arrowroot per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Arrowroot:

• 1 pound of Oranges with Peel has 37.4 times more Vitamin C than Arrowroot.
• While 1 lb of Raw Arrowroot contains 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.9 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Arrowroot provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Raw Oranges with Peel as well as Raw Arrowroot have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Arrowroot:

• 1 pound of Oranges with Peel has 11.7 times more Calcium than Arrowroot.
• While 1 lb of Raw Arrowroot contains 2.1 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Potassium and 5.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Arrowroot contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Arrowroot lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Arrowroot lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.5 times more Fiber than Arrowroot.
• While 1 lb of Raw Arrowroot contains 3.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Arrowroot offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Raw Oranges with Peel as well as Raw Arrowroot provide inadequate amounts of Omega 3 and Omega 6 in one pound.