Comparing Nutrients in 5 ounces Oranges with Peel VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Oranges	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oranges	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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	Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	7.1% 0.064mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Oranges.
• Both Raw Oranges with Peel and Raw Oranges have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 5 oz.
• Both Raw Oranges with Peel as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.

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

• Raw Oranges with Peel have 1.8 times more Calcium, 1.3 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges with Peel and Raw Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges with Peel have 1.3 times more Energy, 2.3 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges with Peel as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.