Comparing Nutrients in 7 ounces Oranges with Peel VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Oranges with Peel	Hearts Of Palm	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.87% 228kcal	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	0.29% 0.091g	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	0.89% 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	39% 51g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	124% 1.6mg	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	12% 47.6μg	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	17.6% 16mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hearts Of Palm	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	142% 1.28mg	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% 3.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	105% 3584mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Hearts Of Palm per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Hearts Of Palm:

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.3 times more Vitamin B9 and 8.9 times more Vitamin C than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 8.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Hearts Of Palm:

• 7 ounces of Oranges with Peel have 3.9 times more Calcium and 1.4 times more Magnesium than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 11.3 times more Copper, 2.1 times more Iron, 6.4 times more Phosphorus, 9.2 times more Potassium and 33.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Fiber than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 1.8 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Hearts Of Palm

What are the health benefits of Oranges with Peel compared to Hearts Of Palm?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. Hearts of palm are low in calories and fat, and a good source of fiber, potassium, and vitamin C. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants, while hearts of palm are lower in calories and higher in fiber.

Can I lose weight easier by eating more Oranges with Peel or Hearts Of Palm?

Both oranges with peel and hearts of palm can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel are rich in fiber and vitamin C, which can help with satiety and boosting metabolism. Hearts of palm are low in calories and high in fiber, making them a great option for adding bulk to meals without adding excess calories. Incorporating a variety of fruits, vegetables, and whole plant foods into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Oranges with Peel or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods. Oranges with peel are a good source of vitamin C and fiber, which can support overall health and muscle recovery. Hearts of palm are a good source of fiber and essential nutrients like potassium and vitamin C. Both can be beneficial for muscle growth when included as part of a well-rounded diet. It is recommended to consume a variety of plant-based foods to ensure you are getting a wide range of nutrients to support muscle development.

What is the environmental impact of producing Oranges with Peel compared to Hearts Of Palm?

Oranges with peel have a lower environmental impact compared to hearts of palm. Oranges are a fruit that grows on trees and require less resources such as water and land to produce. Hearts of palm, on the other hand, come from cutting down palm trees which can lead to deforestation and habitat destruction. Additionally, palm trees have a longer growth cycle and require more resources to cultivate compared to oranges.