Comparing Nutrients in 7 ounces Oranges with Peel VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Barley flour	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Barley flour	Recommended Dietary Allowance
Energy	4.3% 125kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	23.5% 8.93g	52.7% 20g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Barley flour	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	3.97% 16μg	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	157% 141mg	0% 0mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Barley flour	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	75.6% 0.68mg	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	20% 1.6mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Barley flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Barley flour:

• 7 ounces of Oranges with Peel have 2.3 times more Vitamin B5, 3.8 times more Vitamin B9 and more Vitamin C than Barley flour.
• While 7 oz of Barley flour or meal contain 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 12.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Barley flour have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Barley flour or meal have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Barley flour:

• 7 ounces of Oranges with Peel have 2.2 times more Calcium and 6.8 times more Water than Barley flour.
• While 7 oz of Barley flour or meal contain 6 times more Copper, 3.4 times more Iron, 6.9 times more Magnesium, 13.5 times more Phosphorus, 1.6 times more Potassium, 53.9 times more Selenium and 18.2 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Barley flour or meal contain 5.5 times more Energy, 4.8 times more Omega 3, 15.8 times more Omega 6, 4.8 times more Carbohydrate, 2.2 times more Fiber and 8.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6