Comparing Nutrients in 7 ounces Oranges with Peel VS Endive

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Endive	25%	9%	66%

Macro Nutrients

	Oranges with Peel	Endive	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.16% 33.7kcal	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	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.88% 0.15g	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	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.5g	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% 6.15g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Endive	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	24% 214μg	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	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Endive	Recommended Dietary Allowance
Calcium	14% 139mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	22% 0.2mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Endive per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6 and 10.9 times more Vitamin C than Endive.
• While 7 oz of Raw Endive contain 8.3 times more Vitamin A, 1.5 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Oranges with Peel as well as Raw Endive have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Calcium than Endive.
• While 7 oz of Raw Endive contain 1.7 times more Copper, 1.3 times more Phosphorus, 1.6 times more Potassium and 7.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Endive contain similar levels of Iron, Magnesium 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 Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.7 times more Energy, 4.6 times more Carbohydrate and 1.5 times more Fiber than Endive.
• Both Oranges with Peel and Endive offer comparable quantities of Protein per seven ounces.
• 7 ounces of Endive provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Endive provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Endive

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and skin health. The peel also contains higher amounts of certain nutrients compared to the flesh alone. Endive, on the other hand, is low in calories and high in fiber, vitamins A and K, and folate, which can promote heart health, bone health, and healthy vision. Both oranges with peel and endive offer unique health benefits, so including a variety of fruits and vegetables in your diet is key for overall health and well-being.

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

Both oranges with peel and endive are healthy options for weight loss, as they are low in calories and high in fiber. Oranges with peel can be a good source of fiber and vitamin C, while endive is a great source of vitamins and minerals. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other healthy foods and regular exercise, is key for successful weight loss.

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

To gain more muscle while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while endive is rich in vitamins A and K. However, for muscle gain, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a mix of plant-based proteins along with a variety of fruits and vegetables will support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to endive due to factors such as water usage, land use, and transportation. Oranges require more water to grow and are typically grown in orchards that can contribute to deforestation. Endive, on the other hand, can be grown in smaller spaces and requires less water. Additionally, the transportation of oranges over long distances can further increase their environmental footprint. Choosing locally grown endive can help reduce the overall environmental impact of your food choices.