Comparing Nutrients in 7 ounces Oranges with Peel VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Oranges with Peel	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	4.3% 125kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	48.4% 8.23g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.77g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Meatless Sandwich Spread	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	168% 2.2mg	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	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	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	23% 3.43mg	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

	Oranges with Peel	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	143% 1.3mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	59.7% 1.37mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Meatless Sandwich Spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Meatless Sandwich Spread:

• 7 ounces of Oranges with Peel have more Vitamin C than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 6 times more Vitamin B1, 14 times more Vitamin B2, 26 times more Vitamin B3, 1.4 times more Vitamin B5, 11.8 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Meatless Sandwich Spread:

• 7 ounces of Oranges with Peel have 1.6 times more Calcium than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 11.4 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 10 times more Phosphorus, 1.7 times more Potassium, 315 times more Sodium and 11.8 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Meatless Sandwich Spread lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Carbohydrate and 1.4 times more Fiber than Meatless Sandwich Spread.
• While 7 oz of Meatless Sandwich Spread contain 2.4 times more Energy, 30 times more Fat, 40.7 times more Saturated Fat, 32.5 times more Omega 3, 94.2 times more Omega 6 and 6.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6