Comparing Nutrients in 5 ounces Acerola VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Acerola	5%	8%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Acerola	Oranges with Peel	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	17% 22g	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	4.1% 1.56g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1% 0.57g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Acerola	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6% 54μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	10% 0.13mg	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	4.96% 20μg	10.6% 42.5μg	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	2642% 2378mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Acerola	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.7% 17mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.98% 0.081mg	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	3.54% 0.28mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	2.23% 15.6mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Acerola VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Acerola versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acerola vs Oranges with Peel :

• 5 ounces of Acerola have 2.9 times more Vitamin A and 23.6 times more Vitamin C than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 10.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Acerola.
• Both Acerola and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Acerola have insufficient amounts of Vitamin B1 and Vitamin B6
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Acerola as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acerola vs Oranges with Peel :

• 5 ounces of Acerola have 1.5 times more Copper and 1.3 times more Magnesium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5.8 times more Calcium, 4 times more Iron, 2 times more Phosphorus and 1.3 times more Potassium than Raw Acerola.
• Both Acerola and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Acerola lack sufficient amounts of Calcium and Phosphorus
• Both Raw Acerola as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acerola have 2.8 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Energy, 2 times more Carbohydrate, 4.1 times more Fiber and 3.3 times more Protein than Raw Acerola.
• 5 ounces of Acerola provide inadequate amounts of Energy and Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Acerola as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.