Comparing Nutrients in 7 ounces Kumquats VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Kumquats	Oranges with Peel	Recommended Dietary Allowance
Energy	4.86% 141kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	24.3% 31.6g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	34% 13g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21.3% 1.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	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	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.34% 160g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Oranges with Peel per 7 oz

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

• 7 ounces of Kumquats have 1.8 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Kumquats.
• Both Kumquats and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Kumquats 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 Kumquats vs Oranges with Peel :

• 7 ounces of Kumquats have 1.7 times more Copper and 1.4 times more Magnesium than Oranges with Peel .
• Both Kumquats and Oranges with Peel contain similar levels of Calcium, Iron, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Kumquats 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 ounces of Kumquats have 2.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Oranges with Peel .
• Both Kumquats 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 Kumquats as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kumquats VS Oranges with Peel

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

Kumquats are a good source of fiber, vitamin C, and antioxidants, while oranges with peel provide additional fiber and nutrients. Both fruits can support immune health, digestion, and skin health. Including a variety of fruits in your diet can help ensure you receive a wide range of nutrients.

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

Both kumquats and oranges with peel are nutritious fruits that can aid in weight loss due to their high fiber content and low calorie count. However, the key to weight loss is maintaining a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Eating either kumquats or oranges with peel can be a healthy addition to your diet, but it's important to focus on overall calorie intake and a balanced diet to support weight loss.

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

Both kumquats and oranges with peel are nutritious options that can support muscle gain when consumed as part of a balanced diet. Kumquats are a good source of vitamin C, fiber, and antioxidants, while oranges with peel provide additional fiber and nutrients. It's important to focus on overall protein intake, healthy fats, and complex carbohydrates to support muscle growth. Incorporating a variety of fruits and vegetables, along with lean protein sources, whole grains, and plant-based fats, will help you achieve your muscle-building goals.

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

Both kumquats and oranges with peel have a relatively low environmental impact compared to other fruits. However, kumquats tend to require less water and land to grow compared to oranges. Additionally, kumquats are typically grown without the use of pesticides due to their thick peel, which can help reduce environmental pollution. Overall, both fruits are sustainable choices, but kumquats may have a slight edge in terms of environmental impact.