Comparing Nutrients in 5 ounces Dried Pepeao VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Energy	14.6% 422kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	88.4% 115g	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	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	56.7% 227μg	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	2.2% 2mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	109% 8.7mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	23.5% 164mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Pepeao vs Oranges:

• Dried Pepeao has 9.5 times more Vitamin B1, 8.8 times more Vitamin B2, 10.6 times more Vitamin B3, 86 times more Vitamin B5, 15.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 38 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Pepeao vs Oranges:

• Dried Pepeao has 2.8 times more Calcium, 112.7 times more Copper, 61.4 times more Iron, 14.6 times more Magnesium, 46 times more Manganese, 8.3 times more Phosphorus, 3.9 times more Potassium, 90.6 times more Selenium, more Sodium and 107.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.8 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao has 6.3 times more Energy, 6.9 times more Carbohydrate and 5.1 times more Protein than Raw Oranges.
• Both Dried Pepeao as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.