Comparing Nutrients in 7 ounces Oranges with Peel VS Poppyseed Oil

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Poppyseed Oil	0%	100%	0%

Macro Nutrients

	Oranges with Peel	Poppyseed Oil	Recommended Dietary Allowance
Energy	4.3% 125kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	728% 124g	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	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Poppyseed Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	15% 59.5μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Poppyseed Oil	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	6.24% 43.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Poppyseed Oil per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Poppyseed Oil:

• 7 ounces of Oranges with Peel have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Poppyseed Oil.
• 7 ounces of Poppyseed Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Poppyseed Oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Poppyseed Oil:

• 7 ounces of Oranges with Peel have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium and more Water than Poppyseed Oil.
• 7 ounces of Poppyseed Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Poppyseed Oil lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have more Carbohydrate, more Fiber and more Protein than Poppyseed Oil.
• While 7 oz of Poppyseed Oil contain 14 times more Energy, 333.3 times more Fat, 385.7 times more Saturated Fat and 1418.2 times more Omega 6 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• 7 ounces of Poppyseed Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Raw Oranges with Peel as well as Poppyseed Oil provide inadequate amounts of Omega 3 in seven ounces.