Comparing Nutrients in 7 ounces Japanese Persimmons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	18% 161μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	4.8% 33.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Japanese Persimmons have 6.2 times more Vitamin A than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 3.8 times more Vitamin B9 and 9.5 times more Vitamin C than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Japanese Persimmons vs Oranges with Peel :

• 7 ounces of Japanese Persimmons have 2 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 5.3 times more Iron, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Japanese Persimmons lack sufficient amounts of Calcium and Iron
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 2.2 times more Protein than Raw Japanese Persimmons.
• Both Japanese Persimmons and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Japanese Persimmons provide inadequate amounts of Protein
• Both Raw Japanese Persimmons as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.