Comparing Nutrients in 7 ounces Orange Peel VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Orange Peel	Broccoli Raab	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	55.4% 21g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26% 0.34mg	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	15% 59.5μg	41% 165μg	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	300% 270mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Broccoli Raab	Recommended Dietary Allowance
Calcium	32% 319mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	9.26% 0.083mg	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	20% 1.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	5.95% 41.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Peel VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Orange Peel versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Orange Peel vs Broccoli Raab:

• 7 ounces of Orange Peel have 1.5 times more Vitamin B5 and 6.7 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 6.5 times more Vitamin E than Raw Orange Peel.
• Both Orange Peel and Broccoli Raab provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Orange Peel have insufficient amounts of Vitamin E
• Both Raw Orange Peel as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Orange Peel vs Broccoli Raab:

• 7 ounces of Orange Peel have 1.5 times more Calcium and 2.2 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.7 times more Iron, 3.5 times more Phosphorus, 11 times more Sodium, 3.1 times more Zinc and 1.3 times more Water than Raw Orange Peel.
• Both Orange Peel and Broccoli Raab contain similar levels of Magnesium and Potassium per seven ounces.
• Both Raw Orange Peel as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Orange Peel have 4.4 times more Energy, 8.8 times more Carbohydrate and 3.9 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 17.2 times more Omega 3 and 2.1 times more Protein than Raw Orange Peel.
• 7 ounces of Orange Peel provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Orange Peel as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Orange Peel VS Broccoli Raab

What are the health benefits of Orange Peel compared to Broccoli Raab?

Orange peel contains higher amounts of vitamin C and fiber compared to broccoli raab. It also contains compounds like flavonoids and antioxidants that can support overall health. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. Both orange peel and broccoli raab can be beneficial for health when included in a balanced vegan diet.

Can I lose weight easier by eating more Orange Peel or Broccoli Raab?

Both orange peel and broccoli raab are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, broccoli raab is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants that are essential for overall health. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to successful weight loss.

Should I eat more Orange Peel or more Broccoli Raab to gain more muscles while training consistently?

Broccoli raab is a better choice for gaining muscles due to its higher protein content compared to orange peel. Additionally, broccoli raab is rich in vitamins, minerals, and antioxidants that support muscle growth and overall health.

What is the environmental impact of producing Orange Peel compared to Broccoli Raab?

Producing orange peel generally has a lower environmental impact compared to broccoli raab. Oranges are a widely cultivated fruit and their peels are a byproduct of the juice industry, whereas broccoli raab requires dedicated land, water, and resources for cultivation. Additionally, orange peels can be used in various ways such as composting or making natural cleaning products, reducing waste and environmental impact further.