Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Oranges with Peel	Frozen Carrots	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	157% 1409μg	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	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.3% 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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 3 times more Vitamin B9 and 28.4 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 54.6 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Carrots:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium and 1.8 times more Iron than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.3 times more Copper, 1.5 times more Phosphorus, 34 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Carrots contain similar levels of Magnesium, 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 Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.8 times more Energy, 2 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Carrots

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Frozen carrots are rich in beta-carotene, which is converted into vitamin A in the body and is important for vision and immune function. Both are nutritious options, but oranges with peel offer a wider range of nutrients.

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

Both oranges with peel and frozen carrots can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while frozen carrots are rich in beta-carotene and fiber. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced and varied plant-based meals for sustainable weight loss.

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

Both oranges with peel and frozen carrots can be beneficial for muscle gain due to their high vitamin and mineral content. Oranges with peel provide vitamin C, which is important for collagen synthesis and muscle repair. On the other hand, frozen carrots are rich in beta-carotene, which can help reduce exercise-induced muscle damage. It's important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to frozen carrots due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and have a larger carbon footprint due to transportation, especially if they are not locally sourced. Frozen carrots, on the other hand, are typically more resource-efficient to produce and transport.