Comparing Nutrients in 7 ounces Oranges with Peel VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Oranges with Peel	Chicory Greens	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.57% 45.6kcal	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	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.3% 0.22g	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	7.17% 9.33g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chicory Greens	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	63% 568μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	54.6% 218μg	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	53% 47.6mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	492% 591μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chicory Greens	Recommended Dietary Allowance
Calcium	14% 139mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	65% 0.59mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chicory Greens per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1 and 3 times more Vitamin C than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 22 times more Vitamin A, 2 times more Vitamin B2, 3.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Chicory Greens 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 Raw Chicory Greens have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Chicory Greens:

• 7 oz of Raw Chicory Greens contain 1.4 times more Calcium, 5.2 times more Copper, 2.1 times more Magnesium, 2.1 times more Phosphorus, 2.1 times more Potassium, 22.5 times more Sodium and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Chicory Greens contain similar levels of 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 Chicory Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.7 times more Energy and 3.3 times more Carbohydrate than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Chicory Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Chicory Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Chicory Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Chicory Greens

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Chicory greens, on the other hand, are rich in vitamins A, C, and K, as well as fiber and antioxidants. Both are nutritious options, but oranges with peel may provide additional benefits due to their higher antioxidant content.

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

Both oranges with peel and chicory greens 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 chicory greens are rich in vitamins and minerals. Incorporating a variety of fruits and vegetables into your diet, along with other whole plant-based foods, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both oranges with peel and chicory greens can be beneficial for muscle gain due to their nutrient content. Oranges with peel are rich in vitamin C, which is important for collagen synthesis and muscle repair. Chicory greens are a good source of vitamins A, C, and K, as well as minerals like calcium and magnesium, which are important for muscle function and recovery. 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 Chicory Greens?

Oranges with peel have a higher environmental impact compared to chicory greens due to factors such as water usage, land use, and transportation. Oranges require more water and land to grow, and their transportation can contribute to greenhouse gas emissions. Chicory greens are typically more sustainable as they require less resources to produce.