Comparing Nutrients in 5 ounces Oranges with Peel VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Oranges with Peel	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	9.24% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	32.5% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	4.34% 3.15g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Meatless Luncheon Slices	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	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	97% 1.26mg	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	35.4% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	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	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	143% 1.3mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	89.5% 627mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	67% 1008mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Meatless Luncheon Slices per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Meatless Luncheon Slices:

• 5 ounces of Oranges with Peel have more Vitamin C than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 40 times more Vitamin B1, 6 times more Vitamin B2, 22.2 times more Vitamin B3, 9.6 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Meatless Luncheon Slices:

• 5 ounces of Oranges with Peel have 1.7 times more Calcium and 1.3 times more Water than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 15.9 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 20.1 times more Phosphorus, 10.6 times more Selenium, 355.5 times more Sodium and 14.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Meatless Luncheon Slices contain similar levels of Potassium per five ounces.
• 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 3.5 times more Carbohydrate and 4.1 times more Fiber than Meatless Luncheon Slices.
• While 5 oz of Meatless Luncheon Slices contain 3 times more Energy, 37 times more Fat, 38.2 times more Saturated Fat, 30.6 times more Omega 3, 88.5 times more Omega 6 and 13.7 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6