Comparing Nutrients in 100 grams Oranges with Peel VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Watercress	60%	6%	34%

Macro Nutrients

	Oranges with Peel	Watercress	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	0.99% 1.3g	130g per day for Men 19-50 years
Sugars	NA	0.28% 0.2g	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	12% 4.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Watercress	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	9.92% 0.13mg	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	7.5% 30μg	2.25% 9μg	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	79% 71mg	47.8% 43mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Watercress	Recommended Dietary Allowance
Calcium	7% 70mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	8.56% 0.077mg	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	10% 0.8mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	10.6% 0.24mg	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	3.14% 22mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Watercress per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Watercress:

• 100 grams of Oranges with Peel have 2.5 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Watercress.
• While 100 g of Raw Watercress contain 12.3 times more Vitamin A, 2.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Watercress provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• 100 grams of Watercress have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Watercress have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Watercress:

• 100 grams of Oranges with Peel have 4 times more Iron than Watercress.
• While 100 g of Raw Watercress contain 1.7 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium and 20.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Watercress contain similar levels of Water per 100 grams.
• Both Raw Oranges with Peel as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 5.7 times more Energy, 12 times more Carbohydrate and 9 times more Fiber than Watercress.
• While 100 g of Raw Watercress contain 1.8 times more Protein than Raw Oranges with Peel .
• 100 grams of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Oranges with Peel as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.