Comparing Nutrients in 500 calories Lemon Peel VS Oranges

Weight per 500 calories

• Lemon Peel: 1064g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Lemon Peel or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Lemon Peel	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	96% 125g	130g per day for Men 19-50 years
Sugars	61% 44.4g	137% 99g	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	297% 113g	67% 25.5g	38g per day for Men 19-50 years
Protein	28.5% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Oranges	Recommended Dietary Allowance
Vitamin A	3.55% 32μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.5% 0.85mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	49% 0.64mg	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	34.6% 138μg	79.8% 319μg	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	1525% 1372mg	629% 566mg	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	17.7% 2.66mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Oranges	Recommended Dietary Allowance
Calcium	143% 1426mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	53% 0.48mg	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	106% 8.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	18.2% 128mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	50% 1702mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.45μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	4.26% 64mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	23.5% 868g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemon Peel vs Oranges:

• Raw Lemon Peel has 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.4 times more Vitamin C and 1.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.5 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Lemon Peel.
• Both Raw Lemon Peel as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Lemon Peel vs Oranges:

• Raw Lemon Peel has 3.4 times more Calcium, 2 times more Copper, 8 times more Iron, 1.5 times more Magnesium, 1.4 times more Selenium and 3.6 times more Zinc than Raw Oranges.
• Both Raw Lemon Peel and Raw Oranges have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lemon Peel has 3.7 times more Omega 3, 1.4 times more Carbohydrate, 4.4 times more Fiber and 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.2 times more Sugars than Raw Lemon Peel.
• Both Raw Lemon Peel and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Lemon Peel as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.