Comparing Nutrients in 7 ounces Oranges with Peel VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Triticale	15%	5%	80%

Macro Nutrients

	Oranges with Peel	Triticale	Recommended Dietary Allowance
Energy	4.3% 125kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.28% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.96% 1.7g	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	110% 143g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Triticale	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21% 0.27mg	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	36.2% 145μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	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	Triticale	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	101% 0.91mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	277% 6.37mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Triticale per 7 oz

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

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

• 7 ounces of Oranges with Peel have more Vitamin C than Triticale.
• While 7 oz of Triticale contain 4.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Triticale have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Triticale have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.9 times more Calcium and 7.8 times more Water than Triticale.
• While 7 oz of Triticale contain 8 times more Copper, 3.2 times more Iron, 9.3 times more Magnesium, 16.3 times more Phosphorus, 1.7 times more Potassium and 31.4 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Triticale contain 5.3 times more Energy, 7 times more Fat, 3.8 times more Omega 3, 19.4 times more Omega 6, 4.7 times more Carbohydrate and 10 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6