Comparing Nutrients in 7 ounces Oranges with Peel VS Borage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Borage	28%	24%	48%

Macro Nutrients

	Oranges with Peel	Borage	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.27% 0.22g	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	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Borage	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	6.45% 25.8μg	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	77% 69.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Borage	Recommended Dietary Allowance
Calcium	14% 139mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.7% 0.26mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Borage per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 8 times more Vitamin B5, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Borage.
• While 7 oz of Raw Borage contain 16.2 times more Vitamin A, 3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Borage provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Borage have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Borage contain 1.3 times more Calcium, 2.3 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium and 40 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Borage contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Borage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Energy and 5.1 times more Carbohydrate than Borage.
• While 7 oz of Raw Borage contain 1.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Borage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Borage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Borage

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Borage, on the other hand, is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that may have anti-inflammatory properties. Both can be beneficial for overall health, but oranges with peel may offer a wider range of nutrients.

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

Both oranges with peel and borage are healthy options that can support weight loss due to their high fiber content and low calorie density. Oranges with peel are a great source of vitamin C and antioxidants, while borage is rich in omega-6 fatty acids. 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 Oranges with Peel or more Borage 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 foods that are rich in protein, vitamins, and minerals. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant amounts of protein needed for muscle growth. Borage, on the other hand, is a nutritious plant that contains essential fatty acids and minerals, but it is not typically consumed in large quantities. To support muscle growth, include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet, along with plenty of fruits and vegetables for overall health and recovery.

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

Oranges with peel have a lower environmental impact compared to borage. Oranges are a widely cultivated fruit that requires less water, fertilizer, and pesticides compared to borage, which is a less common crop. Additionally, oranges are typically grown in larger quantities and have a higher yield per acre, making them a more sustainable choice from an environmental perspective.