Comparing Nutrients in 7 ounces Oranges with Peel VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Oranges with Peel	Dandelion Greens	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.08% 89.3kcal	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	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.05% 0.52g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	1.94% 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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	31.4% 0.38mg	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	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	38.3% 0.5mg	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	13.4% 53.6μg	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	77% 69.5mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dandelion Greens	Recommended Dietary Allowance
Calcium	14% 139mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	37.7% 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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 3.9 times more Vitamin B5 and 2 times more Vitamin C than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 39.1 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Dandelion Greens provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Dandelion Greens contain 2.7 times more Calcium, 3 times more Copper, 3.9 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 38 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dandelion Greens contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 2.8 times more Omega 3 and 2.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Dandelion Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Dandelion Greens

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Dandelion greens are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health, vision, and blood health. Both are nutritious options, but dandelion greens may have more concentrated nutrients compared to oranges with peel.

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

Both oranges with peel and dandelion greens can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while dandelion greens are packed with vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with regular physical activity, can help support weight loss in a healthy and sustainable way.

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

Dandelion greens are a great source of nutrients like iron, calcium, and antioxidants that can support muscle growth and recovery. However, oranges with peel are also beneficial as they provide vitamin C, which is important for collagen synthesis and muscle repair. Both can be included in a well-rounded diet to support muscle development while training consistently.

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

Oranges with peel have a higher environmental impact compared to dandelion greens due to factors such as water usage, pesticide use, transportation emissions, and packaging. Oranges are typically grown in orchards that require significant amounts of water and pesticides, while dandelion greens can often be foraged or grown with minimal inputs. Additionally, the transportation of oranges from orchards to consumers can result in higher carbon emissions compared to locally sourced dandelion greens. Overall, choosing dandelion greens over oranges can help reduce your environmental footprint.