Comparing Nutrients in 100 grams Peppermint VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Peppermint	Oranges	Recommended Dietary Allowance
Energy	2.4% 70kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	27% 0.44g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	21% 8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Oranges	Recommended Dietary Allowance
Vitamin A	23.6% 212μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	4.6% 0.06mg	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	28.5% 114μg	7.5% 30μg	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	35.3% 32mg	59% 53.2mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Oranges	Recommended Dietary Allowance
Calcium	24.3% 243mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	5% 0.045mg	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	63.5% 5.1mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	1.1% 0.025mg	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	10.4% 73mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.13% 78.7g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peppermint vs Oranges:

• Fresh Peppermint has 19.3 times more Vitamin A, 6.7 times more Vitamin B2, 6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin C than Fresh Peppermint.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Peppermint vs Oranges:

• Fresh Peppermint has 6.1 times more Calcium, 7.3 times more Copper, 50.8 times more Iron, 8 times more Magnesium, 47 times more Manganese, 5.2 times more Phosphorus, 3.1 times more Potassium, more Sodium and 15.9 times more Zinc than Raw Oranges.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fresh Peppermint has 1.5 times more Energy, 62.1 times more Omega 3, 1.3 times more Carbohydrate, 3.3 times more Fiber and 4 times more Protein than Raw Oranges.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.