Comparing Nutrients in 7 ounces Oranges with Peel VS Sherbet, orange

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sherbet, orange	3%	13%	84%

Macro Nutrients

	Oranges with Peel	Sherbet, orange	Recommended Dietary Allowance
Energy	4.3% 125kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	23.5% 8.93g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sherbet, orange	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.78% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.5% 0.046mg	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% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	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	0.13% 0.02mg	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	Sherbet, orange	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.17% 0.056mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	0.95% 0.022mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sherbet, orange per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sherbet, orange:

• 7 ounces of Oranges with Peel have 3.7 times more Vitamin B1, 7.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 7.5 times more Vitamin B9 and 30.9 times more Vitamin C than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Sherbet, orange have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Sherbet, orange have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sherbet, orange:

• 7 ounces of Oranges with Peel have 1.3 times more Calcium, 2 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 2 times more Potassium and 1.2 times more Water than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 1.8 times more Phosphorus, 2.1 times more Selenium, 23 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Sherbet, orange lack sufficient amounts of Iron and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.5 times more Fiber than Sherbet, orange.
• While 7 oz of Sherbet, orange contain 2.3 times more Energy, 6.7 times more Fat, 33.1 times more Saturated Fat and 2 times more Carbohydrate than Raw Oranges with Peel .
• 7 ounces of Sherbet, orange provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sherbet, orange provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.