Comparing Nutrients in 7 ounces Nectarines VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Nectarines	Oranges with Peel	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	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	3.76% 2.1g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	6.95% 0.56mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	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	0% 0mg	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	4.7% 174g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Oranges with Peel per 7 oz

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

• 7 ounces of Nectarines have 2.3 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6, 6 times more Vitamin B9 and 13.1 times more Vitamin C than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Nectarines 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 Nectarines vs Oranges with Peel :

• 7 ounces of Nectarines have 1.5 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 2.9 times more Iron and 1.6 times more Magnesium than Raw Nectarines.
• Both Nectarines and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium
• Both Raw Nectarines 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 1.4 times more Energy, 1.5 times more Carbohydrate and 2.6 times more Fiber than Raw Nectarines.
• 7 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Nectarines VS Oranges with Peel

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

Nectarines are a good source of vitamins A and C, as well as dietary fiber and antioxidants. Oranges with peel contain similar nutrients, but the peel provides additional fiber and antioxidants. Both fruits can support a healthy immune system, aid in digestion, and promote overall well-being.

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

Both nectarines and oranges with peel are healthy choices for weight loss due to their high fiber content and low calorie density. However, nectarines are slightly lower in calories compared to oranges with peel. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other nutrient-dense foods, is key for successful weight loss.

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

Both nectarines and oranges with peel can be beneficial for muscle gain due to their vitamin C content which helps with collagen synthesis. However, oranges with peel contain more fiber which can aid in digestion and nutrient absorption, making them a slightly better choice for muscle growth. Additionally, the peel of oranges contains compounds that have anti-inflammatory properties which can help with recovery after workouts.

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

The environmental impact of producing nectarines is generally higher compared to oranges with peel due to factors such as water usage, pesticide use, and transportation. Nectarines require more water for cultivation and are often sprayed with more pesticides compared to oranges. Additionally, nectarines are typically more delicate and perishable, leading to more transportation emissions. Choosing organic options and locally grown produce can help reduce the environmental impact of both nectarines and oranges.