Comparing Nutrients in 1 pound Oranges with Peel VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Oranges with Peel	Phyllo dough	Recommended Dietary Allowance
Energy	9.85% 286kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	23.4% 3.97g	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	184% 239g	130g per day for Men 19-50 years
Sugars	NA	1.13% 0.82g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Phyllo dough	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10.5% 0.14mg	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	100% 399μg	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	0% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Phyllo dough	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	51% 0.46mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.16mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10% 373g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Phyllo dough per 1 lb

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

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

• 1 pound of Oranges with Peel has 3.1 times more Vitamin B6 and more Vitamin C than Phyllo dough.
• While 1 lb of Phyllo dough contains 5.4 times more Vitamin B1, 6.8 times more Vitamin B2, 8.1 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Phyllo dough provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Phyllo dough have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Phyllo dough have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Phyllo dough:

• 1 pound of Oranges with Peel has 6.4 times more Calcium, 2.6 times more Potassium and 2.5 times more Water than Phyllo dough.
• While 1 lb of Phyllo dough contains 1.8 times more Copper, 4 times more Iron, 3.4 times more Phosphorus, 33.3 times more Selenium, 241.5 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Phyllo dough contain similar levels of Magnesium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 pound of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.4 times more Fiber than Phyllo dough.
• While 1 lb of Phyllo dough contains 4.7 times more Energy, 20 times more Fat, 42 times more Saturated Fat, 2.9 times more Omega 3, 19.9 times more Omega 6, 3.4 times more Carbohydrate and 5.5 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6