Comparing Nutrients in 7 ounces Oranges with Peel VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Oranges with Peel	Potherb Jute	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.37% 0.23g	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	8.85% 11.5g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Potherb Jute	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	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	Potherb Jute	Recommended Dietary Allowance
Calcium	14% 139mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32.6% 1109mg	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	1.06% 16mg	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	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Potherb Jute per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4.6 times more Vitamin B5 and 1.9 times more Vitamin C than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 21.4 times more Vitamin A, 1.3 times more Vitamin B1, 10.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Potherb Jute:

• 7 oz of Raw Potherb Jute contain 3 times more Calcium, 4.5 times more Copper, 6 times more Iron, 4.6 times more Magnesium, 3.8 times more Phosphorus, 2.9 times more Potassium and 7.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Potherb Jute contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Energy and 2.7 times more Carbohydrate than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 3.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Potherb Jute provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Potherb Jute provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Potherb Jute

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

Oranges with peel are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Potherb Jute, on the other hand, is a good source of vitamins and minerals like iron and calcium. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both oranges with peel and potherb jute are healthy options for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while potherb jute is rich in vitamins and minerals. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet while being mindful of portion sizes is key.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains. Oranges with peel and Potherb Jute are both nutritious foods, but they are not particularly high in protein. To support muscle growth, consider incorporating more protein-rich plant foods into your diet such as tofu, tempeh, lentils, chickpeas, and quinoa. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

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

Oranges with peel have a higher environmental impact compared to potherb jute due to the resources required for their cultivation, transportation, and packaging. Oranges are typically grown in orchards that require large amounts of water, pesticides, and fertilizers. Additionally, the transportation of oranges over long distances contributes to carbon emissions. On the other hand, potherb jute is a leafy green vegetable that can be grown locally with fewer resources and lower environmental impact. Choosing locally grown, seasonal produce like potherb jute can help reduce the overall environmental footprint of your diet.