Comparing Nutrients in 7 ounces Oranges with Peel VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Clementines	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Clementines	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Clementines	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.4% 0.15mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	108% 97mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Clementines	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.5% 0.085mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Clementines per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Clementines.
• While 7 oz of Raw Clementines contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Clementines provide similar amounts of Vitamin B1 per seven ounces.

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

• 7 ounces of Oranges with Peel have 2.3 times more Calcium, 1.3 times more Copper, 5.7 times more Iron and 1.4 times more Magnesium than Clementines.
• Both Oranges with Peel and Clementines contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron
• Both Raw Oranges with Peel as well as Raw Clementines lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Energy, 1.3 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Clementines.
• 7 ounces of Clementines provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Oranges with Peel VS Clementines

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

Oranges with peel contain more fiber and antioxidants compared to clementines. The peel of oranges also contains higher amounts of vitamin C and flavonoids, which have been linked to various health benefits such as improved immune function and reduced inflammation. However, both oranges and clementines are nutritious fruits that can be part of a healthy vegan diet.

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

Both oranges with peel and clementines are healthy options for weight loss due to their high fiber content and low calorie count. However, clementines are typically smaller and lower in calories compared to oranges with peel. Therefore, if you are looking to lose weight, choosing clementines over oranges with peel may help you consume fewer calories while still benefiting from the fiber and nutrients found in citrus fruits. Remember to pair your fruit intake with a balanced diet and regular physical activity for optimal weight loss results.

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

Both oranges with peel and clementines are nutritious options that can support muscle growth when consumed as part of a balanced diet. Oranges with peel contain more fiber and antioxidants, which can aid in digestion and reduce inflammation, while clementines are lower in calories and easier to peel for a quick snack. To maximize muscle gain, focus on consuming a variety of fruits and vegetables, along with adequate protein sources and whole grains to support your training efforts.

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

Oranges with peel typically have a higher environmental impact compared to clementines due to factors such as larger water usage, pesticide use, and transportation emissions. Clementines are usually smaller in size and require less resources to grow, making them a more sustainable choice.