Comparing Nutrients in 7 ounces Oranges with Peel VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Arugula	33%	19%	48%

Macro Nutrients

	Oranges with Peel	Arugula	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.07g	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	23.5% 8.93g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Arugula	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	48% 192μg	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	157% 141mg	33% 29.8mg	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	NA	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Arugula	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.8% 0.15mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	27.7% 0.64mg	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	6.24% 43.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Arugula per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Arugula:

• 7 ounces of Oranges with Peel have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.7 times more Vitamin C than Arugula.
• While 7 oz of Raw Arugula contain 9.2 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Arugula have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Arugula:

• 7 oz of Raw Arugula contain 2.3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Arugula contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.5 times more Energy, 4.2 times more Carbohydrate and 2.8 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 10.6 times more Omega 3 and 2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Arugula provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Arugula provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Arugula

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Arugula is a leafy green vegetable rich in vitamins A, C, and K, as well as antioxidants, which can help reduce inflammation and support heart health. Both oranges with peel and arugula are nutritious choices that can be beneficial for overall health when included in a balanced vegan diet.

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

Both oranges with peel and arugula are nutrient-dense foods that can support weight loss. Oranges with peel are high in fiber and vitamin C, which can help with satiety and boosting metabolism. Arugula is low in calories and high in fiber, making it a great option for weight loss. Incorporating a variety of fruits and vegetables, including oranges with peel and arugula, into your diet can help support weight loss efforts.

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

Both oranges with peel and arugula are nutritious foods that can support muscle gain when consumed as part of a balanced diet. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Arugula is rich in nitrates, which can improve exercise performance and muscle recovery. To support muscle growth, it's important to consume an adequate amount of protein from sources like beans, lentils, tofu, tempeh, quinoa, nuts, and seeds. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet can provide the necessary nutrients for muscle development.

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

Oranges with peel have a higher environmental impact compared to arugula due to factors such as water usage, land use, and transportation. Oranges require more water and land to grow, and their production can contribute to deforestation in some regions. Arugula, on the other hand, is a leafy green that typically requires less water and land to cultivate. Additionally, arugula can often be grown locally, reducing the carbon footprint associated with transportation. Choosing arugula over oranges can be a more sustainable choice for the environment.