Comparing Nutrients in 7 ounces Oranges with Peel VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oranges with Peel	Broccoli Raab	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	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	23.5% 8.93g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	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	NA	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

	Oranges with Peel	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 139mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.6% 27.8mg	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	6.24% 43.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with 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 Oranges with Peel vs Broccoli Raab:

• 7 ounces of Oranges with Peel have 3.5 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Broccoli Raab:

• 7 ounces of Oranges with Peel have 1.4 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 16.5 times more Sodium and 7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with 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 Oranges with Peel have 2.9 times more Energy, 5.4 times more Carbohydrate and 1.7 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 11.8 times more Omega 3 and 2.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Broccoli Raab

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as iron and calcium, which can support bone health, vision, and blood clotting. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants, while broccoli raab offers a wider range of vitamins and minerals.

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

Both oranges with peel and broccoli raab can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while broccoli raab is a nutrient-dense vegetable that can help you feel full and satisfied. Incorporating a variety of fruits and vegetables into your diet, along with a balanced intake of whole grains, legumes, and plant-based proteins, can support weight loss and overall health. Remember to focus on portion control and mindful eating habits for sustainable results.

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

Both oranges with peel and broccoli raab are nutritious choices that can support muscle growth when training consistently. Oranges with peel are a good source of vitamin C, which can help with collagen production for muscle repair. Broccoli raab is rich in vitamin K, which is important for bone health and muscle function. To gain more muscles, it's important to focus on a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, and plant-based proteins like legumes, nuts, and seeds. Incorporating a combination of both oranges with peel and broccoli raab into your diet can help provide the necessary nutrients for muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to broccoli raab due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that may contribute to deforestation. Additionally, the transportation of oranges over long distances can result in higher carbon emissions. Broccoli raab, on the other hand, is a leafy green vegetable that generally requires less water and land to cultivate, making it a more environmentally friendly option.