Comparing Nutrients in 7 ounces Cherimoya VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Energy	5.13% 149kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	27% 35g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	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	17% 12.5g	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	11.4% 45.6μg	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	27.8% 25mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	6.7% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	8.02% 0.18mg	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	7.37% 51.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Oranges with Peel per 7 oz

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

• 7 ounces of Cherimoya have 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.8 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Cherimoya 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 Cherimoya vs Oranges with Peel :

• 7 ounces of Cherimoya have 1.2 times more Copper, 1.2 times more Magnesium and 1.5 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 7 times more Calcium and 3 times more Iron than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Cherimoya lack sufficient amounts of Calcium
• Both Raw Cherimoya as well as Raw Oranges with Peel lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherimoya have 9.9 times more Omega 3 and 1.2 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Fiber than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Cherimoya as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cherimoya VS Oranges with Peel

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

Cherimoya is a tropical fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Oranges with peel also provide vitamin C, fiber, and antioxidants, but the peel contains additional nutrients like flavonoids and essential oils that can further boost health benefits. Both fruits are nutritious choices, but incorporating a variety of fruits into your diet is key for optimal health.

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

Both cherimoya and oranges with peel can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Remember to also incorporate regular physical activity for best results.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both cherimoya and oranges with peel can be part of a balanced diet, but for muscle gain, it is recommended to prioritize protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, including a variety of fruits and vegetables can help provide antioxidants and other important nutrients to support muscle recovery and overall health.

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

Cherimoya has a lower environmental impact compared to oranges with peel because it requires less water, pesticides, and land to produce. Cherimoya trees also have a longer lifespan and can continue to produce fruit for many years, reducing the need for replanting and further environmental impact.