Comparing Nutrients in 7 ounces Oranges with Peel VS Teff

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Teff	14%	6%	80%

Macro Nutrients

	Oranges with Peel	Teff	Recommended Dietary Allowance
Energy	4.3% 125kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	73.6% 0.96mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	NA	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Teff	Recommended Dietary Allowance
Calcium	14% 139mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	NA	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Teff per 7 oz

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

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

• 7 oz of Raw Teff contain 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 6.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Teff have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Teff:

• 7 ounces of Oranges with Peel have 9.3 times more Water than Teff.
• While 7 oz of Raw Teff contain 2.6 times more Calcium, 14.2 times more Copper, 9.5 times more Iron, 13.1 times more Magnesium, 19.5 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Selenium and 33 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 Raw Teff contain 5.8 times more Energy, 7.9 times more Fat, 8.4 times more Omega 3, 21.3 times more Omega 6, 4.7 times more Carbohydrate, 1.8 times more Fiber and 10.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6