Comparing Nutrients in 7 ounces Oranges with Peel VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garden Cress	27%	16%	57%

Macro Nutrients

	Oranges with Peel	Garden Cress	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.77% 0.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garden Cress	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garden Cress	Recommended Dietary Allowance
Calcium	14% 139mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	37.5% 0.34mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Garden Cress per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B5 than Garden Cress.
• While 7 oz of Raw Garden Cress contain 26.6 times more Vitamin A, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Garden Cress provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Garden Cress have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Garden Cress:

• 7 oz of Raw Garden Cress contain 3 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 3.5 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Garden Cress contain similar levels of Calcium 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 Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Energy, 2.8 times more Carbohydrate and 4.1 times more Fiber than Garden Cress.
• While 7 oz of Raw Garden Cress contain 4.8 times more Omega 3 and 2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Garden Cress provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Garden Cress provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Garden Cress

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and essential oils. Garden cress is 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 Garden Cress?

Both oranges with peel and garden cress are nutrient-dense foods that can support weight loss as part of a balanced diet. Oranges with peel are a good source of fiber and vitamin C, which can help with satiety and immune function. Garden cress is rich in vitamins and minerals, including vitamin K and vitamin C, which can support overall health. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to successful weight loss.

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

Both oranges and garden cress can be beneficial for muscle growth due to their nutrient content. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Garden cress is a good source of iron, which is essential for oxygen transport to muscles during exercise. To support muscle growth, it's important to have a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources. Incorporating both oranges and garden cress into your diet can help provide a range of nutrients to support your training efforts.

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

Oranges with peel have a higher environmental impact compared to garden cress due to factors such as water usage, land usage, and transportation emissions. Oranges require more water and land to grow, and their transportation over long distances contributes to carbon emissions. Garden cress, on the other hand, grows quickly and can be cultivated in smaller spaces, making it a more sustainable option.