Comparing Nutrients in 5 ounces Peppermint VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Peppermint	Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	38.5% 0.62g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	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	16.2% 21g	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	30% 11.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Oranges	Recommended Dietary Allowance
Vitamin A	33.4% 301μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	40.4% 162μg	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	50% 45mg	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

	Peppermint	Oranges	Recommended Dietary Allowance
Calcium	34.4% 344mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	90% 7.2mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	14.8% 103mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3% 111g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peppermint vs Oranges:

• Fresh Peppermint has 19.3 times more Vitamin A, 6.7 times more Vitamin B2, 6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin C than Fresh Peppermint.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peppermint vs Oranges:

• Fresh Peppermint has 6.1 times more Calcium, 7.3 times more Copper, 50.8 times more Iron, 8 times more Magnesium, 47 times more Manganese, 5.2 times more Phosphorus, 3.1 times more Potassium, more Sodium and 15.9 times more Zinc than Raw Oranges.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Peppermint has 1.5 times more Energy, 62.1 times more Omega 3, 1.3 times more Carbohydrate, 3.3 times more Fiber and 4 times more Protein than Raw Oranges.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.