Comparing Nutrients in 7 ounces Oranges with Peel VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	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	NA	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	4.6% 6g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27% 0.35mg	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	88% 351μg	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	3.1% 2.78mg	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	579% 695μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	14% 139mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	30.2% 0.27mg	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	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	81.4% 1.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Garland Chrysanthemum per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5 and 50.7 times more Vitamin C than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Garland Chrysanthemum:

• 7 oz of Raw Garland Chrysanthemum contain 1.7 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.9 times more Potassium, 59 times more Sodium and 6.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.6 times more Energy, 5.1 times more Carbohydrate and 1.5 times more Fiber than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain 2.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Garland Chrysanthemum

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Garland chrysanthemum, on the other hand, is rich in vitamins A and C, as well as minerals like calcium and iron, which can help with vision, immune function, and bone health. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both oranges with peel and garland chrysanthemum are healthy options for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while garland chrysanthemum is a low-calorie leafy green vegetable. Including a variety of fruits and vegetables in your diet, along with a balanced intake of whole grains, legumes, and plant-based proteins, can support weight loss efforts. Remember to also consider portion sizes and overall calorie intake for effective weight management.

Should I eat more Oranges with Peel or more Garland Chrysanthemum 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 nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while Garland Chrysanthemum is rich in vitamins A, C, and K. Both can be beneficial for muscle growth, but it is essential to also include sources of protein, healthy fats, and carbohydrates in your diet to support muscle development. Consider incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

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

Oranges with peel generally have a higher environmental impact compared to Garland Chrysanthemum. Oranges require more water, land, and resources to grow, as well as transportation to reach consumers due to their delicate nature. Garland Chrysanthemum, on the other hand, is a hardy plant that requires less water and resources to cultivate. Choosing locally grown, seasonal produce like Garland Chrysanthemum can help reduce the environmental impact of food production.