Comparing Nutrients in 5 ounces Oranges with Peel VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Oranges with Peel	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	43% 1245kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4335% 69.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	0.43% 0.55g	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	NA	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	10.6% 0.095mg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	8.7% 0.2mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.3% 44mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.006% 0.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Flaxseed Oil with sliced flaxseed per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Flaxseed Oil with sliced flaxseed:

• Both Raw Oranges with Peel and Flaxseed Oil with added sliced flaxseed have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Oranges with Peel vs Flaxseed Oil with sliced flaxseed:

• 5 ounces of Oranges with Peel have 7.8 times more Calcium, 2.4 times more Iron, 6.3 times more Potassium and 514.4 times more Water than Flaxseed Oil with sliced flaxseed.
• While 5 oz of Flaxseed Oil with added sliced flaxseed contain 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Flaxseed Oil with sliced flaxseed contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 39.7 times more Carbohydrate and 3.5 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 5 oz of Flaxseed Oil with added sliced flaxseed contain 13.9 times more Energy, 330 times more Fat, 258.5 times more Saturated Fat, 3058.1 times more Omega 3 and 358.7 times more Omega 6 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein