Comparing Nutrients in 1 pound Oranges with Peel VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Energy	9.85% 286kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	326% 124g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Calcium	31.8% 318mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	NA	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	10% 373g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Flaxseed per 1 lb

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

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

• 1 pound of Oranges with Peel has 118.3 times more Vitamin C than Flaxseed.
• While 1 lb of Flaxseed contains 16.4 times more Vitamin B1, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 11.8 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 3.6 times more Calcium, 21.4 times more Copper, 7.2 times more Iron, 28 times more Magnesium, 29.2 times more Phosphorus, 4.1 times more Potassium, 36.3 times more Selenium, 15 times more Sodium and 39.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Flaxseed contains 8.5 times more Energy, 140.5 times more Fat, 104.7 times more Saturated Fat, 1425.8 times more Omega 3, 134.2 times more Omega 6, 1.9 times more Carbohydrate, 6.1 times more Fiber and 14.1 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6