Comparing Nutrients in 7 ounces Japanese Persimmons VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	18% 23.3g	130g per day for Men 19-50 years
Sugars	34.3% 25g	25.6% 18.6g	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	15.2% 11g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.06g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Vitamin A	18% 161μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	9.16% 0.12mg	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	3.97% 16μg	15% 59.5μg	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	16.5% 15mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	9.92% 0.089mg	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	3.72% 0.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	2.16% 0.05mg	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	4.8% 33.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Japanese Persimmons vs Oranges:

• Raw Japanese Persimmons have 7.4 times more Vitamin A, 1.7 times more Vitamin B6, 4.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Japanese Persimmons vs Oranges:

• Raw Japanese Persimmons have 2.5 times more Copper, 1.5 times more Iron, 14.2 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons and Raw Oranges have similar amounts of Magnesium, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Japanese Persimmons have 1.5 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.6 times more Protein than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.