Comparing Nutrients in 7 ounces Oranges with Peel VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Oranges with Peel	Dark Raisins	Recommended Dietary Allowance
Energy	4.3% 125kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.46% 0.077g	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	121% 157g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	95% 69g	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	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dark Raisins	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dark Raisins	Recommended Dietary Allowance
Calcium	14% 139mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	24.2% 0.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dark Raisins per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Dark Raisins:

• 7 ounces of Oranges with Peel have 6 times more Vitamin B9 and 30.9 times more Vitamin C than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Dark Raisins provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Dark Raisins:

• 7 ounces of Oranges with Peel have 5.3 times more Water than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 4.8 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dark Raisins contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Seedless Raisins contain 4.7 times more Energy, 5.1 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dark Raisins offer comparable quantities of Fiber per seven ounces.
• Both Raw Oranges with Peel as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.