Comparing Nutrients in 7 ounces Oranges with Peel VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Oranges with Peel	Cassava	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.46% 0.15g	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	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cassava	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.4% 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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cassava	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 538mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cassava per 7 oz

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

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

• 7 ounces of Oranges with Peel have 3.1 times more Vitamin B5 and 3.4 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cassava provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 4.4 times more Calcium, 3 times more Iron and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Copper, 1.5 times more Magnesium, 1.4 times more Potassium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cassava contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.5 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Energy and 2.5 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Cassava offer comparable quantities of Protein per seven ounces.
• Both Raw Oranges with Peel as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Cassava

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and overall well-being. Cassava, on the other hand, is a starchy root vegetable that provides energy but lacks the same level of vitamins and minerals found in oranges. Overall, oranges with peel offer more nutritional benefits compared to cassava.

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

Eating more oranges with peel would be a better choice for weight loss compared to cassava. Oranges are low in calories and high in fiber, which can help you feel full and satisfied. The peel of the orange also contains additional nutrients and fiber. Cassava, on the other hand, is higher in calories and lower in fiber, so it may not be as effective for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Cassava, on the other hand, is a starchy root vegetable that can provide carbohydrates for energy but is also low in protein. To support muscle growth, include plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet along with a variety of fruits and vegetables.

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

Oranges with peel have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while cassava is a hardy crop that requires less water and fewer chemicals. Additionally, transporting oranges over long distances can contribute to carbon emissions, whereas cassava is often grown locally. Overall, choosing cassava over oranges can help reduce the environmental impact of food production.