Comparing Nutrients in 7 ounces Oranges with Peel VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Oranges with Peel	Grape Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.73% 0.29g	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	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	NA	17.2% 12.5g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Grape Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	92% 0.82mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Grape Leaves per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 6.4 times more Vitamin C than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 105.8 times more Vitamin A, 7.1 times more Vitamin B2, 4.7 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Grape Leaves:

• 7 oz of Raw Grape Leaves contain 5.2 times more Calcium, 7.3 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 4.1 times more Phosphorus, 1.4 times more Potassium and 6.1 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 1.5 times more Energy, 7.1 times more Fat, 53.5 times more Omega 3, 2.4 times more Fiber and 4.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Grape Leaves offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Grape Leaves

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and skin health. Grape leaves are also rich in antioxidants and may have anti-inflammatory properties. Both can be beneficial for overall health when included in a balanced diet.

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

Both oranges with peel and grape leaves can be healthy additions to a weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. 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 in a sustainable way. Incorporating a mix of different foods and staying mindful of portion sizes is key to achieving your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, which can support overall health and muscle recovery. However, grape leaves are rich in antioxidants, vitamins, and minerals that can also benefit muscle growth and recovery. Both options can be included in a balanced diet to support your fitness goals.

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

Oranges with peel have a higher environmental impact compared to grape leaves. The production of oranges requires more water, land, and resources, as well as the use of pesticides and fertilizers. In contrast, grape leaves are typically grown with fewer inputs and have a lower carbon footprint. Choosing grape leaves over oranges can help reduce environmental impact and promote sustainability.