Comparing Nutrients in 1 pound Oranges with Peel VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Oranges with Peel	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	9.85% 286kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.053% 0.009g	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	43% 55.7g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.77g	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	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	24% 0.31mg	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	206% 826μg	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	15% 13.6mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	31.8% 318mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	75% 0.68mg	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	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.4% 286mg	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	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	80.4% 8.85mg	11mg per day for Men 19-50 years
Water	10% 373g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Irishmoss Seaweed per 1 lb

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

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

• 1 pound of Oranges with Peel has 6.7 times more Vitamin B1, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 23.7 times more Vitamin C than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 9.3 times more Vitamin B2 and 6.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Irishmoss Seaweed provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Irishmoss Seaweed:

• 1 pound of Oranges with Peel has 3.1 times more Potassium than Irishmoss Seaweed.
• While 1 lb of Raw Irishmoss Seaweed contains 2.6 times more Copper, 11.1 times more Iron, 10.3 times more Magnesium, 7.1 times more Phosphorus, 33.5 times more Sodium and 17.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Irishmoss Seaweed contain similar levels of Calcium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Oranges with Peel as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Energy, 1.3 times more Carbohydrate and 3.5 times more Fiber than Irishmoss Seaweed.
• Both Oranges with Peel and Irishmoss Seaweed offer comparable quantities of Protein per one pound.
• 1 pound of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one pound.