Comparing Nutrients in 7 ounces Lemon VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Lemon	Oranges with Peel	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	14.2% 18.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	14.6% 5.56g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Lemon	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	5.46% 22μg	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	117% 105mg	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

	Lemon	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	15% 1.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	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	4.54% 31.8mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Oranges with Peel per 7 oz

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

• 7 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Lemons Without Peel.
• Both Lemon and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Lemon have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Lemons Without Peel 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 Lemon vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2.7 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Raw Lemons Without Peel.
• Both Lemon and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Lemon lack sufficient amounts of Magnesium
• Both Raw Lemons Without Peel 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 2.2 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Fiber than Raw Lemons Without Peel.
• 7 ounces of Lemon provide inadequate amounts of Energy and Protein
• Both Raw Lemons Without Peel as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Lemon VS Oranges with Peel

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

Both lemons and oranges are excellent sources of vitamin C, which is important for immune function, skin health, and collagen production. Lemons are also a good source of antioxidants and have been linked to improved digestion and weight management. When comparing the peel of lemons and oranges, both contain essential oils that have antimicrobial properties and may help with digestion. However, it's important to note that the peel of citrus fruits can also contain pesticide residues, so it's best to choose organic options when consuming the peel.

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

Including lemon or oranges with peel in your diet can be beneficial for weight loss due to their high fiber content. The peel of citrus fruits contains more fiber than the flesh, which can help you feel full and satisfied, leading to potentially eating fewer calories overall. However, weight loss is a complex process that involves a combination of factors including overall diet, physical activity, and lifestyle habits. It's important to focus on a balanced and varied diet that includes a variety of fruits and vegetables, whole grains, legumes, and plant-based proteins to support your weight loss goals.

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

Both lemons and oranges are great sources of vitamin C, which is important for muscle repair and growth. However, if you are looking to gain more muscle while training consistently, oranges with peel may be more beneficial as they also provide additional nutrients such as fiber and antioxidants that can support overall health and muscle recovery. Additionally, the peel of oranges contains compounds that may have anti-inflammatory properties, which can be beneficial for muscle recovery after intense workouts.

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

Both lemons and oranges have a relatively low environmental impact compared to many other foods. However, lemons typically require less water and land to grow compared to oranges. Additionally, lemons are often more resilient to pests and diseases, reducing the need for pesticides. Overall, both lemons and oranges are sustainable choices, but lemons may have a slightly lower environmental impact in terms of resource usage.