Comparing Nutrients in 7 ounces Java-plum VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Java-plum	Oranges with Peel	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.8% 31g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	0.99% 0.012mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	NA	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	31.5% 28.4mg	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	NA	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

	Java-plum	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.7% 0.38mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.8% 33.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	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	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Java-plum 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 Java-plum vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 16.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 5 times more Vitamin C than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum 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 Java-plum vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 3.7 times more Calcium, 4.2 times more Iron, 1.3 times more Phosphorus and 2.5 times more Potassium than Raw Java-plum.
• Both Java-plum and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 1.8 times more Protein than Raw Java-plum.
• Both Java-plum and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Java-plum VS Oranges with Peel

What are the health benefits of Java-plum compared to Oranges with Peel ?

Both Java-plums and oranges with peel are nutritious fruits that offer health benefits. Java-plums are rich in antioxidants, fiber, and vitamin C, which can help boost immunity, improve digestion, and support overall health. Oranges with peel are also high in vitamin C, fiber, and antioxidants, which can aid in skin health, heart health, and digestion. Both fruits can be part of a healthy vegan diet, providing essential nutrients and promoting well-being.

Can I lose weight easier by eating more Java-plum or Oranges with Peel ?

Both java-plums and oranges with peel can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, including a variety of fruits, vegetables, whole grains, and plant-based proteins, as well as regular physical activity, for successful and sustainable weight loss.

Should I eat more Java-plum 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 Java-plums and oranges with peel can be part of a balanced diet, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with a mix of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Java-plum compared to Oranges with Peel ?

The environmental impact of producing Java-plum compared to Oranges with Peel can vary depending on factors such as water usage, pesticide use, transportation emissions, and land use. Generally speaking, both Java-plum and Oranges with Peel can have a similar environmental impact in terms of resource consumption and carbon emissions. However, it is important to consider that sustainable farming practices, local sourcing, and organic cultivation can help reduce the environmental footprint of both crops.