Comparing Nutrients in 7 ounces Oranges with Peel VS Durian

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Durian	4%	30%	66%

Macro Nutrients

	Oranges with Peel	Durian	Recommended Dietary Allowance
Energy	4.3% 125kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11% 10.6g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	41.4% 53.8g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Durian	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48.2% 0.63mg	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	18% 71.4μg	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	43.4% 39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Durian	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	45.6% 0.41mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Durian per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B5 and 3.6 times more Vitamin C than Durian.
• While 7 oz of Raw or Frozen Durian contain 3.7 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Durian provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 11.7 times more Calcium, 1.9 times more Iron and 1.3 times more Water than Durian.
• While 7 oz of Raw or Frozen Durian contain 3.6 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Durian lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw or Frozen Durian contain 2.3 times more Energy, 17.8 times more Fat and 1.7 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Durian offer comparable quantities of Fiber and Protein per seven ounces.

Frequently Asked Questions about Oranges with Peel VS Durian

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support digestive health, immune function, and skin health. Durian, on the other hand, is high in healthy fats, fiber, and vitamin C, which can support heart health, digestion, and immune function. Both fruits offer unique health benefits, so incorporating a variety of fruits into your diet can help you meet your nutritional needs.

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

Both oranges with peel and durian can be part of a healthy diet for weight loss due to their high fiber content and nutrient density. Oranges with peel are lower in calories and can help you feel full due to their high water and fiber content. Durian, while higher in calories, is also high in fiber and can be a satisfying snack. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other whole foods, is key.

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

Both oranges and durian can be beneficial for muscle gain due to their nutrient content. Oranges are high in vitamin C, which can help with muscle recovery and repair. Durian is rich in potassium, which is important for muscle function and growth. However, durian is also high in calories and fat, so it should be consumed in moderation. Ultimately, a balanced diet that includes a variety of fruits and vegetables, along with adequate protein intake, is key for muscle growth while training consistently.

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

Oranges with peel generally have a lower environmental impact compared to Durian. Oranges require less water, land, and resources to grow, and they have a smaller carbon footprint. Durian, on the other hand, is a tropical fruit that requires specific growing conditions and a longer time to mature, leading to higher environmental costs. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of each fruit.