Comparing Nutrients in 7 ounces Radicchio VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Radicchio	Oranges with Peel	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	6.84% 8.9g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	4.7% 1.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	14% 1.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	11.3% 79.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5% 185g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Radicchio 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 Radicchio vs Oranges with Peel :

• 7 ounces of Radicchio have 2 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6 and 8.9 times more Vitamin C than Raw Radicchio.
• Both Radicchio and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Radicchio as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Radicchio have 6 times more Copper, 1.8 times more Phosphorus, 1.5 times more Potassium and 5.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.7 times more Calcium and 1.4 times more Iron than Raw Radicchio.
• Both Radicchio and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Radicchio as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 2.7 times more Energy, 3.5 times more Carbohydrate and 5 times more Fiber than Raw Radicchio.
• Both Radicchio and Oranges with Peel offer comparable quantities of Protein per seven ounces.
• 7 ounces of Radicchio provide inadequate amounts of Energy
• Both Raw Radicchio as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.