Comparing Nutrients in 7 ounces Oranges with Peel VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Oranges with Peel	Bamboo Shoots	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.33% 0.23g	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	7.94% 10.3g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36.6% 0.48mg	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	3.47% 14μg	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	8.8% 7.94mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Bamboo Shoots	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	42% 0.38mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Bamboo Shoots per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B5, 4.3 times more Vitamin B9 and 17.8 times more Vitamin C than Bamboo Shoots.
• While 7 oz of Raw Bamboo Shoots contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Bamboo Shoots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Bamboo Shoots:

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 1.6 times more Iron and 4.7 times more Magnesium than Bamboo Shoots.
• While 7 oz of Raw Bamboo Shoots contain 3.3 times more Copper, 2.7 times more Phosphorus, 2.7 times more Potassium and 10 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Bamboo Shoots contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Bamboo Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Raw Bamboo Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Energy, 3 times more Carbohydrate and 2 times more Fiber than Bamboo Shoots.
• While 7 oz of Raw Bamboo Shoots contain 2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Bamboo Shoots provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Bamboo Shoots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Bamboo Shoots

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of certain nutrients compared to the flesh, such as flavonoids and pectin. On the other hand, bamboo shoots are low in calories and high in fiber, vitamins, and minerals like potassium and manganese. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and bamboo shoots can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while bamboo shoots are a good source of vitamins and minerals. Including these foods in your diet can help you feel full and satisfied while consuming fewer calories, which may support weight loss. However, it's important to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Bamboo shoots, on the other hand, are low in calories but contain a moderate amount of protein, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet will help support muscle growth and recovery.

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

Oranges with peel have a higher environmental impact compared to bamboo shoots. The production of oranges typically requires more water, pesticides, and fertilizers. Additionally, the transportation of oranges over long distances contributes to carbon emissions. On the other hand, bamboo is a highly sustainable crop that grows quickly and requires minimal resources to thrive. Choosing bamboo shoots over oranges can help reduce environmental impact.