Comparing Nutrients in 5 ounces Oranges with Peel VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.3% 4.3g	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	16.8% 6.38g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	18.3% 164μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19% 0.25mg	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	62.7% 251μg	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	112% 101mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	21.6% 0.19mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.34mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Garland Chrysanthemum per 5 oz

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

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

• 5 ounces of Oranges with Peel have 1.5 times more Vitamin B5 and 50.7 times more Vitamin C than Garland Chrysanthemum.
• While 5 oz of Raw Garland Chrysanthemum contain 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Garland Chrysanthemum:

• 5 oz of Raw Garland Chrysanthemum contain 1.7 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.9 times more Potassium, 59 times more Sodium and 6.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.6 times more Energy, 5.1 times more Carbohydrate and 1.5 times more Fiber than Garland Chrysanthemum.
• While 5 oz of Raw Garland Chrysanthemum contain 2.6 times more Protein than Raw Oranges with Peel .
• 5 ounces of Garland Chrysanthemum provide inadequate amounts of Energy