Comparing Nutrients in 5 ounces Oranges with Peel VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	0% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	102% 38.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Calcium	9.92% 99mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	NA	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of 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:

• 5 ounces of Oranges with Peel have 118.3 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 16.4 times more Vitamin B1, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 11.8 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 3.6 times more Calcium, 21.4 times more Copper, 7.2 times more Iron, 28 times more Magnesium, 29.2 times more Phosphorus, 4.1 times more Potassium, 36.3 times more Selenium, 15 times more Sodium and 39.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Flaxseed contain 8.5 times more Energy, 140.5 times more Fat, 104.7 times more Saturated Fat, 1425.8 times more Omega 3, 134.2 times more Omega 6, 1.9 times more Carbohydrate, 6.1 times more Fiber and 14.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6