Comparing Nutrients in 7 ounces Oranges with Peel VS Collards

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Collards	31%	14%	55%

Macro Nutrients

	Oranges with Peel	Collards	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	NA	1.26% 0.91g	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Collards	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.6% 0.53mg	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	64% 256μg	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	78% 70mg	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	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Collards	Recommended Dietary Allowance
Calcium	14% 139mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	56.8% 1.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Collards per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B1, 1.2 times more Vitamin B5 and 2 times more Vitamin C than Collards.
• While 7 oz of Raw Collards contain 19.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Collards have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.2 times more Copper and 1.7 times more Iron than Collards.
• While 7 oz of Raw Collards contain 3.3 times more Calcium, 1.9 times more Magnesium and 1.9 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Collards contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Raw Collards lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Energy and 2.9 times more Carbohydrate than Collards.
• While 7 oz of Raw Collards contain 6.8 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Collards offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Collards provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Collards provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Collards

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and vitamin C compared to the flesh alone. Collard greens, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and collards are nutrient-dense foods that can support weight loss. Oranges with peel are high in fiber and vitamin C, which can help keep you full and support your immune system. Collards are also high in fiber and low in calories, making them a great option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including oranges with peel and collards, can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while collard greens are rich in vitamins A, C, and K, as well as calcium and iron. Both can be beneficial for muscle growth, but it is essential to also include adequate protein sources like legumes, nuts, seeds, and whole grains in your diet. Additionally, staying hydrated and getting enough rest are crucial factors for muscle development.

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

Oranges with peel have a higher environmental impact compared to collards due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Collards are generally more sustainable to produce as they require less water, pesticides, and transportation resources.