Comparing Nutrients in 7 ounces Mulberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mulberries	Oranges with Peel	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	15% 19.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	22% 16g	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	8.88% 3.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Mulberries	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	4.8% 0.058mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	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	7.63% 0.099mg	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	2.98% 12μg	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	80.3% 72.2mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	46% 3.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	10.8% 75.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	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	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Oranges with Peel per 7 oz

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

• 7 ounces of Mulberries have 2 times more Vitamin B2 and 1.2 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.4 times more Vitamin B1, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and 2 times more Vitamin C than Raw Mulberries.
• 7 ounces of Mulberries have insufficient amounts of Vitamin B9
• Both Raw Mulberries 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 Mulberries vs Oranges with Peel :

• 7 ounces of Mulberries have 2.3 times more Iron, 1.3 times more Magnesium and 1.7 times more Phosphorus than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Calcium than Raw Mulberries.
• Both Mulberries and Oranges with Peel contain similar levels of Copper, Potassium and Water per seven ounces.
• Both Raw Mulberries 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 Energy, 1.6 times more Carbohydrate and 2.6 times more Fiber than Raw Mulberries.
• Both Mulberries and Oranges with Peel offer comparable quantities of Protein per seven ounces.
• 7 ounces of Mulberries provide inadequate amounts of Energy
• Both Raw Mulberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mulberries VS Oranges with Peel

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

Mulberries are a good source of vitamin C, vitamin K, iron, and dietary fiber. They also contain antioxidants that help protect against chronic diseases. Oranges with peel provide similar nutrients but are higher in vitamin C and fiber. Both are nutritious options, but mulberries may offer more antioxidants.

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

Both mulberries and oranges with peel can be beneficial 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 for successful and sustainable weight loss.

Should I eat more Mulberries 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, vitamins, and minerals. Both mulberries and oranges with peel are nutritious options, but for muscle building, I would recommend consuming more protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables, including mulberries and oranges with peel, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

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

Mulberries have a lower environmental impact compared to oranges with peel. Mulberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, mulberries are typically grown without the use of pesticides or chemicals, further reducing their environmental footprint.