Comparing Nutrients in 7 ounces Oranges with Peel VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cardoon	14%	5%	81%

Macro Nutrients

	Oranges with Peel	Cardoon	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.068% 0.022g	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	0.48% 0.081g	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	6.2% 8.08g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cardoon	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.7% 0.23mg	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	33.7% 135μg	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	4.4% 3.97mg	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	Cardoon	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	51% 0.46mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cardoon per 7 oz

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

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

• 7 ounces of Oranges with Peel have 5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 35.5 times more Vitamin C than Cardoon.
• While 7 oz of Raw Cardoon contain 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cardoon provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cardoon have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Raw Cardoon have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 oz of Raw Cardoon contain 4.1 times more Copper, 3 times more Magnesium, 2 times more Potassium and 85 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cardoon contain similar levels of Calcium, Iron, Phosphorus and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Cardoon lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.7 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Cardoon.
• 7 ounces of Cardoon provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Cardoon provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Cardoon

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants which can support immune health, digestion, and skin health. Cardoon, on the other hand, is a type of thistle vegetable that is rich in fiber, vitamins, and minerals, particularly potassium and magnesium. Both can be beneficial for overall health when included in a balanced diet.

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

Eating more oranges with peel can be a helpful addition to a weight loss plan due to their high fiber content, which can help you feel full and satisfied. Cardoon is a nutritious vegetable, but it may not have the same impact on weight loss as oranges. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods 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. On the other hand, cardoon is a vegetable that is rich in protein, fiber, and various vitamins and minerals, making it a better choice for muscle building. Incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains along with cardoon can help support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to cardoon. Oranges require more water, land, and resources to grow, while cardoon is a more sustainable option as it is a hardy plant that requires less water and land to cultivate. Additionally, cardoon is a perennial plant that can be grown in a variety of climates, making it a more environmentally friendly choice.