Comparing Nutrients in 7 ounces Oranges with Peel VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Celeriac	13%	6%	81%

Macro Nutrients

	Oranges with Peel	Celeriac	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.73% 0.29g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Celeriac	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25% 0.33mg	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	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Celeriac	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	15.4% 0.14mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	13.6% 0.31mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 595mg	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	13.2% 198mg	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	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Celeriac per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 3.8 times more Vitamin B9 and 8.9 times more Vitamin C than Celeriac.
• While 7 oz of Raw Celeriac contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Celeriac provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Celeriac have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.6 times more Calcium than Celeriac.
• While 7 oz of Raw Celeriac contain 1.4 times more Magnesium, 5.2 times more Phosphorus, 1.5 times more Potassium, 50 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Celeriac contain similar levels of Copper, Iron 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 Celeriac lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy, 1.7 times more Carbohydrate and 2.5 times more Fiber than Celeriac.
• Both Oranges with Peel and Celeriac offer comparable quantities of Protein per seven ounces.
• 7 ounces of Celeriac provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Celeriac provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Celeriac

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can help support immune function, digestion, and skin health. Celeriac, on the other hand, is a root vegetable high in fiber, vitamin K, and phosphorus, which can support bone health and digestion. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants compared to celeriac.

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

Both oranges with peel and celeriac 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 celeriac is rich in vitamins and minerals. 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. It's important to focus on overall dietary patterns and portion sizes rather than relying on specific foods for weight loss.

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

To gain more muscles while training consistently, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds. Oranges with peel and celeriac are both nutritious foods, but they are not particularly high in protein. Include a balance of protein-rich foods along with 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 Celeriac?

Oranges with peel have a higher environmental impact compared to celeriac due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, whereas celeriac is a root vegetable that typically requires less water and fewer pesticides. Additionally, the transportation of oranges, especially if they are imported, can contribute to carbon emissions. Overall, choosing locally grown, organic produce like celeriac can help reduce the environmental impact of food production.