Comparing Nutrients in 7 ounces Oranges with Peel VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garlic	16%	3%	81%

Macro Nutrients

	Oranges with Peel	Garlic	Recommended Dietary Allowance
Energy	4.3% 125kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.67% 0.45g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garlic	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garlic	Recommended Dietary Allowance
Calcium	14% 139mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	66% 0.59mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	144% 3.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Garlic per 7 oz

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

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

• 7 ounces of Oranges with Peel have 10 times more Vitamin B9 and 2.3 times more Vitamin C than Garlic.
• While 7 oz of Raw Garlic contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 13.3 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Garlic have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Garlic have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.4 times more Water than Garlic.
• While 7 oz of Raw Garlic contain 2.6 times more Calcium, 5.2 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 7 times more Phosphorus, 2 times more Potassium, 20.3 times more Selenium and 10.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.1 times more Fiber than Garlic.
• While 7 oz of Raw Garlic contain 2.4 times more Energy, 2.1 times more Carbohydrate and 4.9 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Garlic

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune function, skin health, and heart health. Garlic is known for its immune-boosting properties, ability to reduce blood pressure, and potential anti-inflammatory effects. 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 Garlic?

Both oranges with peel and garlic can be beneficial for weight loss, but in different ways. Oranges are high in fiber and vitamin C, which can help support a healthy metabolism and aid in weight loss. Eating the peel can also provide additional fiber and antioxidants. On the other hand, garlic is known for its potential to boost metabolism and promote fat burning. Incorporating both oranges with peel and garlic into a balanced diet can support weight loss efforts, but it's important to focus on overall dietary patterns and portion sizes for sustainable results.

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

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while garlic is known for its potential anti-inflammatory properties. However, for muscle gain, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits, vegetables, and whole foods will provide the necessary nutrients for muscle recovery and growth.

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

Oranges with peel generally have a higher environmental impact compared to garlic due to factors such as water usage, land usage, transportation emissions, and pesticide use. Oranges require more water and land to grow, and they are often transported over longer distances, resulting in higher carbon emissions. Additionally, citrus fruits like oranges are more likely to be sprayed with pesticides compared to garlic, which can have negative effects on the environment. Choosing locally grown, organic produce can help reduce the environmental impact of both oranges and garlic.