Comparing Nutrients in 1 pound Japanese Persimmons VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Japanese Persimmons	Valencia Oranges	Recommended Dietary Allowance
Energy	11% 318kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	78.4% 57g	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	34.8% 25.2g	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	% 24.7g	NA	g per day for Men 19-50 years
Sucrose	% 7g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	41% 367μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	22% 0.29mg	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	9.07% 36.3μg	44.2% 177μg	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	37.8% 34mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	18.6% 0.17mg	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	8.5% 0.68mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	4.54% 0.1mg	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	11% 77mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.85% 364g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Japanese Persimmons vs Valencia Oranges:

• Raw Japanese Persimmons have 6.8 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.9 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Japanese Persimmons vs Valencia Oranges:

• Raw Japanese Persimmons have 3.1 times more Copper, 1.7 times more Iron, 15.4 times more Manganese and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Japanese Persimmons have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Omega 3 and 1.8 times more Protein than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.