Comparing Nutrients in 7 ounces Navel Oranges VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange Peel	6%	2%	92%

Macro Nutrients

	Navel Oranges	Orange Peel	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	38% 49.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange Peel	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27% 0.35mg	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	17% 67.5μg	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	130% 117mg	300% 270mg	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	3.3% 0.5mg	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

	Navel Oranges	Orange Peel	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20.3% 0.18mg	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	3.22% 0.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Orange Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Orange Peel:

• 7 oz of Raw Orange Peel contain 1.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Orange Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Orange Peel:

• 7 oz of Raw Orange Peel contain 3.7 times more Calcium, 2.4 times more Copper, 6.2 times more Iron, 2 times more Magnesium, 1.3 times more Potassium and 3.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Orange Peel contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Raw Orange Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Orange Peel contain 2 times more Energy, 2 times more Carbohydrate, 4.8 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Orange Peel

What are the health benefits of Navel Oranges compared to Orange Peel?

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and reduce inflammation. Orange peel also contains some of these nutrients, but in smaller amounts. However, orange peel has higher levels of certain compounds like flavonoids and essential oils, which have potential anti-inflammatory and antioxidant properties. Both navel oranges and orange peel can be beneficial for overall health when consumed as part of a balanced diet.

Can I lose weight easier by eating more Navel Oranges or Orange Peel?

Eating more Navel Oranges would be a better choice for weight loss compared to Orange Peel. Navel Oranges are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Orange Peel, on the other hand, is higher in calories and may not provide the same satiety benefits. Additionally, Navel Oranges are a good source of vitamin C and other nutrients that support overall health and weight management.

Should I eat more Navel Oranges or more Orange Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, focus on consuming more Navel Oranges rather than Orange Peel. Navel Oranges are a good source of vitamin C, potassium, and fiber, which can support muscle recovery and overall health. Orange Peel, on the other hand, may not provide the same nutritional benefits and can be difficult to digest in large quantities. It's important to have a balanced diet that includes a variety of nutrient-dense foods to support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Orange Peel?

The environmental impact of producing Navel Oranges is generally higher compared to Orange Peel. This is because growing Navel Oranges requires more resources such as water, land, and energy, as well as the use of pesticides and fertilizers. On the other hand, Orange Peel can be a byproduct of the juicing industry, making it a more sustainable option as it reduces waste and utilizes a part of the fruit that would otherwise be discarded.