Comparing Nutrients in 1 pound Oranges with Peel VS Yokan

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yokan	5%	0%	95%

Macro Nutrients

	Oranges with Peel	Yokan	Recommended Dietary Allowance
Energy	9.85% 286kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.69% 0.12g	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	212% 275g	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	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yokan	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	2.8% 0.036mg	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	9.07% 36.3μg	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	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	Yokan	Recommended Dietary Allowance
Calcium	31.8% 318mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	14.6% 0.13mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	27.6% 0.64mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 373g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yokan per 1 lb

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

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

• 1 pound of Oranges with Peel has 20 times more Vitamin B1, 12.5 times more Vitamin B2, 8.8 times more Vitamin B3, 3.3 times more Vitamin B5, 11.6 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Yokan.
• 1 pound of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.6 times more Calcium, 2 times more Copper, 4.4 times more Potassium and 2.3 times more Water than Yokan.
• While 1 lb of Yokan, prepared from adzuki beans and sugar contains 1.5 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Selenium and 41.5 times more Sodium than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium
• 1 pound of Yokan lack sufficient amounts of Potassium
• Both Raw Oranges with Peel as well as Yokan, prepared from adzuki beans and sugar lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Yokan, prepared from adzuki beans and sugar contains 4.1 times more Energy, 3.9 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Yokan, prepared from adzuki beans and sugar provide inadequate amounts of Omega 6 in one pound.