Comparing Nutrients in 7 ounces Mammy-apple VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mammy-apple	Oranges with Peel	Recommended Dietary Allowance
Energy	3.5% 101kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	19% 25g	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	15.7% 5.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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% 27.8mg	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

	Mammy-apple	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17.4% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	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	3.1% 22mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Oranges with Peel per 7 oz

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

• 7 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Mammy-apple.
• Both Mammy-apple and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Mammy-apple 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 Mammy-apple vs Oranges with Peel :

• 7 ounces of Mammy-apple have 1.5 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 2 times more Phosphorus and 4.2 times more Potassium than Raw Mammy-apple.
• Both Mammy-apple and Oranges with Peel contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus and Potassium
• Both Raw Mammy-apple 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 1.5 times more Fiber and 2.6 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Oranges with Peel offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Mammy-apple provide inadequate amounts of Energy and Protein
• Both Raw Mammy-apple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mammy-apple VS Oranges with Peel

What are the health benefits of Mammy-apple compared to Oranges with Peel ?

Both mammy-apple and oranges with peel are nutritious fruits that offer a variety of health benefits. Mammy-apple is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. Oranges with peel also provide vitamin C, fiber, and antioxidants, but the peel contains additional nutrients such as flavonoids and essential oils that can further enhance their health benefits. Including a variety of fruits in your diet, including mammy-apple and oranges with peel, can help provide a range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Mammy-apple or Oranges with Peel ?

Both mammy-apples and oranges with peel are healthy choices for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Mammy-apple or more Oranges with Peel to gain more muscles while training consistently?

Both mammy-apple and oranges with peel can be beneficial for gaining muscle while training consistently. Mammy-apple is a good source of vitamin C, fiber, and antioxidants, while oranges with peel provide additional fiber and nutrients. It is important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and overall health. Consider incorporating both fruits into your diet to maximize your nutrient intake and support your training goals.

What is the environmental impact of producing Mammy-apple compared to Oranges with Peel ?

Mammy-apples, also known as velvet apples, have a lower environmental impact compared to oranges with peel. Mammy-apples are typically grown in tropical regions and require less water, pesticides, and fertilizers compared to oranges. Additionally, mammy-apples have a thicker skin that can be easily removed, reducing waste and environmental impact. Overall, choosing mammy-apples over oranges with peel can be a more sustainable choice for the environment.