Comparing Nutrients in 5 ounces Florida Oranges VS Dried Japanese Persimmons

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Japanese Persimmons	2%	2%	96%

Macro Nutrients

	Florida Oranges	Dried Japanese Persimmons	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	80% 104g	130g per day for Men 19-50 years
Sugars	18% 13g	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	54% 20.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Japanese Persimmons	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	NA	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	6.02% 24μg	NA	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	71% 63.8mg	0% 0mg	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

	Florida Oranges	Dried Japanese Persimmons	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	69.6% 0.63mg	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	1.6% 0.13mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	85.7% 1.97mg	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	2.43% 17mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dried Japanese Persimmons per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Dried Japanese Persimmons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Dried Japanese Persimmons:

• 5 ounces of Florida Oranges have 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin C than Dried Japanese Persimmons.
• While 5 oz of Dried Japanese Persimmons contain 3.5 times more Vitamin A than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 5 ounces of Dried Japanese Persimmons have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Dried Japanese Persimmons have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Dried Japanese Persimmons:

• 5 ounces of Florida Oranges have 1.7 times more Calcium and 3.8 times more Water than Dried Japanese Persimmons.
• While 5 oz of Dried Japanese Persimmons contain 11.3 times more Copper, 8.2 times more Iron, 3.1 times more Magnesium, 57.9 times more Manganese, 6.8 times more Phosphorus, 4.7 times more Potassium and 5.3 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Japanese Persimmons contain 6 times more Energy, 6.4 times more Carbohydrate, 6 times more Fiber and 2 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein