Comparing Nutrients in 7 ounces Oranges with Peel VS Vegetarian meatloaf or patties

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Vegetarian meatloaf or patties	43%	41%	16%

Macro Nutrients

	Oranges with Peel	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Energy	4.3% 125kcal	13.5% 391kcal	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Vegetarian meatloaf or patties	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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	124% 20mg	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	183% 2.4mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	198% 4.76μg	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	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	156% 1.4mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Vegetarian meatloaf or patties per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Vegetarian meatloaf or patties:

• 7 ounces of Oranges with Peel have more Vitamin C than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 9 times more Vitamin B1, 12 times more Vitamin B2, 20 times more Vitamin B3, 12.9 times more Vitamin B6, 2.6 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 Vegetarian meatloaf or patties have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Vegetarian meatloaf or patties have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Vegetarian meatloaf or patties:

• 7 ounces of Oranges with Peel have 2.4 times more Calcium and 1.4 times more Water than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 12.4 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 15.6 times more Phosphorus, 275 times more Sodium and 16.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Vegetarian meatloaf or patties contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Vegetarian meatloaf or patties lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Carbohydrate than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 3.1 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 16.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Vegetarian meatloaf or patties offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6