Comparing Nutrients in 100 grams Navel Oranges VS Japanese Persimmons

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Japanese Persimmons	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.4% 70kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	17.3% 12.5g	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	3.1% 2.25g	7.67% 5.56g	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	% 1.97g	% 5.44g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 1.54g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Japanese Persimmons	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	9% 81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	7.7% 0.1mg	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	8.5% 34μg	2% 8μg	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	65.7% 59mg	8.33% 7.5mg	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	1% 0.15mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Japanese Persimmons	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	15.4% 0.36mg	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	3.3% 23mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Japanese Persimmons per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Japanese Persimmons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Japanese Persimmons:

• 100 grams of Navel Oranges have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B9 and 7.9 times more Vitamin C than Japanese Persimmons.
• While 100 g of Raw Japanese Persimmons contain 6.8 times more Vitamin A, 1.3 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Japanese Persimmons have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Japanese Persimmons:

• 100 grams of Navel Oranges have 5.4 times more Calcium, 1.2 times more Magnesium and 1.4 times more Phosphorus than Japanese Persimmons.
• While 100 g of Raw Japanese Persimmons contain 2.9 times more Copper and 12.2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Japanese Persimmons contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Manganese
• 100 grams of Japanese Persimmons lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Japanese Persimmons lack sufficient amounts of Iron, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Japanese Persimmons contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fructose and 1.6 times more Fiber than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Japanese Persimmons provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.