Comparing Nutrients in 5 ounces Oranges with Peel VS Sherbet, orange

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sherbet, orange	3%	13%	84%

Macro Nutrients

	Oranges with Peel	Sherbet, orange	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	47.5% 34.5g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sherbet, orange	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.56% 0.089mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.5% 0.033mg	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	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.68% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	3.62% 3.26mg	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	0.094% 0.014mg	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	Sherbet, orange	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	4.4% 0.04mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	NA	0.68% 0.016mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sherbet, orange per 5 oz

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

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

• 5 ounces of Oranges with Peel have 3.7 times more Vitamin B1, 7.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 7.5 times more Vitamin B9 and 30.9 times more Vitamin C than Sherbet, orange.
• While 5 oz of Sherbet, orange contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Sherbet, orange have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Sherbet, orange have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Sherbet, orange:

• 5 ounces of Oranges with Peel have 1.3 times more Calcium, 2 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 2 times more Potassium and 1.2 times more Water than Sherbet, orange.
• While 5 oz of Sherbet, orange contain 1.8 times more Phosphorus, 2.1 times more Selenium, 23 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Sherbet, orange lack sufficient amounts of Iron and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 3.5 times more Fiber than Sherbet, orange.
• While 5 oz of Sherbet, orange contain 2.3 times more Energy, 6.7 times more Fat, 33.1 times more Saturated Fat and 2 times more Carbohydrate than Raw Oranges with Peel .
• 5 ounces of Sherbet, orange provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sherbet, orange provide inadequate amounts of Omega 3 and Omega 6 in five ounces.