Comparing Nutrients in 7 ounces Apples VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Apples	Oranges with Peel	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	21% 27.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Apples	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	1.5% 5.95μg	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	10% 9.13mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	3.1% 22mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	0.72% 0.079mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Oranges with Peel per 7 oz

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

• 7 oz of Raw Oranges with Peel contain 5.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B6, 10 times more Vitamin B9 and 15.4 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin 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 Apples vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 2.1 times more Copper, 6.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 1.8 times more Potassium than Raw Apples with skin.
• Both Apples and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Apples with skin 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 1.9 times more Fiber and 5 times more Protein than Raw Apples with skin.
• Both Apples and Oranges with Peel offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Apples provide inadequate amounts of Energy and Protein
• Both Raw Apples with skin as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Apples VS Oranges with Peel

What are the health benefits of Apples compared to Oranges with Peel ?

Both apples and oranges are nutritious fruits that offer a variety of health benefits. Apples are a good source of fiber, vitamin C, and antioxidants, which can help support digestion, boost the immune system, and reduce inflammation. Oranges, especially when eaten with the peel, provide additional fiber, vitamin C, and flavonoids, which can help improve heart health, reduce cholesterol levels, and support skin health. Overall, both fruits are excellent choices for a healthy diet, but oranges with the peel may offer slightly more benefits due to their higher fiber and antioxidant content.

Can I lose weight easier by eating more Apples or Oranges with Peel ?

Both apples and oranges with peel are great choices for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, apples are slightly lower in calories and higher in fiber compared to oranges, making them a slightly better option for weight loss. Additionally, the peel of both fruits contains additional nutrients and fiber, so including the peel in your diet can be beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including both apples and oranges with peel, can help support your weight loss goals.

Should I eat more Apples or more Oranges with Peel to gain more muscles while training consistently?

Both apples and oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if you are looking to gain more muscles while training consistently, oranges with peel may be a better choice. The peel of oranges contains higher amounts of fiber, vitamins, and antioxidants compared to apple skin. These nutrients can help support muscle recovery and overall health, making oranges with peel a great option for muscle growth.

What is the environmental impact of producing Apples compared to Oranges with Peel ?

Both apples and oranges have a relatively low environmental impact compared to other fruits. However, apples tend to have a slightly lower carbon footprint than oranges due to their lower water requirements and generally shorter transportation distances to reach consumers. When considering the peel, both fruits can be consumed with their peels intact, which can provide additional nutrients and fiber. It's important to choose organic options when possible to reduce pesticide use and support sustainable farming practices.