Comparing Nutrients in 5 ounces Oranges with Peel VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	70.3% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22.2% 29g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	16.8% 6.38g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	273% 3.54mg	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	202% 809μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	380% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	118% 709IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	9.92% 99mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	394% 3.54mg	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	14% 1.13mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	169% 709mg	420mg per day for Men 19-50 years
Manganese	NA	7704% 177mg	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	4.45% 31mg	289% 2026mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Powder High Protein Nutritional Shake Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 5 oz of Powder High Protein Nutritional Shake Mix contain 144.2 times more Vitamin A, 21.4 times more Vitamin B1, 42.5 times more Vitamin B2, 50 times more Vitamin B3, 37.9 times more Vitamin B5, 26.9 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 5 ounces for Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 5 ounces of Oranges with Peel have 9.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 10.2 times more Calcium, 43.9 times more Copper, 28.1 times more Iron, 35.7 times more Magnesium, 65 times more Phosphorus, 5.1 times more Potassium, 125 times more Selenium, 607 times more Sodium and 170.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 6.2 times more Energy, 35.7 times more Fat, 49.6 times more Omega 3, 147.2 times more Omega 6, 1.3 times more Carbohydrate and 41.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber