Comparing Nutrients in 5 ounces Oranges VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Oranges	Dried Pepeao	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	88.4% 115g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	2.38% 1.33g	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	610% 30.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	104% 1.35mg	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	10.6% 42.5μg	56.7% 227μg	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	83.8% 75.4mg	2.2% 2mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Pepeao	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	799% 7.2mg	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	1.77% 0.14mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	71% 1.63mg	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	2.83% 20mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	117% 64.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Dried Pepeao:

• Raw Oranges have more Vitamin A and 38 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 9.5 times more Vitamin B1, 8.8 times more Vitamin B2, 10.6 times more Vitamin B3, 86 times more Vitamin B5, 15.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Dried Pepeao:

• Raw Oranges have 7.8 times more Water than Dried Pepeao.
• While Dried Pepeao contains 2.8 times more Calcium, 112.7 times more Copper, 61.4 times more Iron, 14.6 times more Magnesium, 46 times more Manganese, 8.3 times more Phosphorus, 3.9 times more Potassium, 90.6 times more Selenium, more Sodium and 107.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao contains 6.3 times more Energy, 6.9 times more Carbohydrate and 5.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.