Comparing Nutrients in 7 ounces Oranges with Peel VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Oranges with Peel	Drumstick Pods	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.065g	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	13% 17g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.3% 0.24mg	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	22% 87.3μg	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	311% 280mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Drumstick Pods	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	18.5% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	22.3% 0.51mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Drumstick Pods per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B1 than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 2 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Drumstick Pods provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Drumstick Pods have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Drumstick Pods:

• 7 ounces of Oranges with Peel have 2.3 times more Calcium and 2.2 times more Iron than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.5 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2.4 times more Potassium, 21 times more Sodium and 4.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Drumstick Pods 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 Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Fiber than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Drumstick Pods provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Drumstick Pods

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Drumstick pods, on the other hand, are rich in vitamins, minerals, and antioxidants that can help improve digestion, regulate blood sugar levels, and support bone health. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants, while drumstick pods offer unique health benefits such as anti-inflammatory properties.

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

Both oranges with peel and drumstick pods can be beneficial for weight loss due to their high fiber content. The fiber in these foods can help you feel full and satisfied, which may lead to consuming fewer calories overall. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Incorporating these foods into a well-rounded meal plan along with regular physical activity can help you achieve your weight loss goals.

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

Both oranges and drumstick pods can be beneficial for muscle gain due to their nutrient content. Oranges are rich in vitamin C, which is important for collagen production and muscle repair. Drumstick pods are high in protein, vitamins, and minerals that support muscle growth and repair. In terms of muscle gain, it is important to focus on a well-rounded diet that includes a variety of nutrient-dense foods, including a balance of carbohydrates, proteins, and healthy fats. Incorporating both oranges and drumstick pods into your diet can help provide a range of nutrients that support muscle growth and overall health.

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

Oranges with peel have a lower environmental impact compared to drumstick pods. Oranges require less water, land, and resources to grow, and they have a smaller carbon footprint. Additionally, oranges are typically grown in more sustainable ways compared to drumstick pods, making them a more environmentally friendly option.