Comparing Nutrients in 5 ounces Oranges with Peel VS Powder Whiskey Sour Mix

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Powder Whiskey Sour Mix	1%	0%	99%

Macro Nutrients

	Oranges with Peel	Powder Whiskey Sour Mix	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	190% 138g	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	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Powder Whiskey Sour Mix	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	4.25% 3.83mg	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

	Oranges with Peel	Powder Whiskey Sour Mix	Recommended Dietary Allowance
Calcium	9.92% 99mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	20.5% 0.18mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.023% 0.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Powder Whiskey Sour Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Powder Whiskey Sour 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 Whiskey Sour Mix:

• 5 ounces of Oranges with Peel have 20 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 5.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 26.3 times more Vitamin C than Powder Whiskey Sour Mix.
• 5 ounces of Powder Whiskey Sour Mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Powder Whiskey Sour Mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Powder Whiskey Sour Mix:

• 5 ounces of Oranges with Peel have 2.1 times more Iron, 1.7 times more Phosphorus, 10.3 times more Potassium and 137.2 times more Water than Powder Whiskey Sour Mix.
• While 5 oz of Powder Whiskey Sour Mix contain 3.9 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium and 137 times more Sodium than Raw Oranges with Peel .
• 5 ounces of Powder Whiskey Sour Mix lack sufficient amounts of Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Powder Whiskey Sour Mix lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have more Fiber and 2.2 times more Protein than Powder Whiskey Sour Mix.
• While 5 oz of Powder Whiskey Sour Mix contain 6.1 times more Energy and 6.3 times more Carbohydrate than Raw Oranges with Peel .
• 5 ounces of Powder Whiskey Sour Mix provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Powder Whiskey Sour Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.