Comparing Nutrients in 5 ounces Oranges with Peel VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.12% 0.067mg	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	0.71% 2.83μg	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	0.31% 0.28mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	19.7% 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	9.57% 0.77mg	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	41.5% 0.95mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frostings, coconut-nut, ready-to-eat per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Frostings, coconut-nut, ready-to-eat:

• 5 ounces of Oranges with Peel have 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 15 times more Vitamin B9 and 355 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• 5 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Frostings, coconut-nut, ready-to-eat:

• 5 ounces of Oranges with Peel have 5.4 times more Calcium, 1.5 times more Iron and 3.9 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 5 oz of Frostings, coconut-nut, ready-to-eat contain 2.2 times more Copper, 1.4 times more Magnesium, 2.9 times more Phosphorus, 3.6 times more Selenium, 80 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frostings, coconut-nut, ready-to-eat contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.8 times more Fiber than Frostings, coconut-nut, ready-to-eat.
• While 5 oz of Frostings, coconut-nut, ready-to-eat contain 6.9 times more Energy, 80 times more Fat, 246.6 times more Saturated Fat, 8.4 times more Omega 3, 69.9 times more Omega 6 and 3.4 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Protein per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6