Comparing Nutrients in 7 ounces Oranges with Peel VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Oranges with Peel	Kohlrabi	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.23% 0.04g	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Kohlrabi	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	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	3.05% 0.04mg	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	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23% 0.3mg	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	7.94% 31.8μg	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	137% 123mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Kohlrabi	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.4% 0.26mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.4% 695mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Kohlrabi per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Kohlrabi provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Kohlrabi have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.9 times more Calcium and 2 times more Iron than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 2.3 times more Copper, 1.4 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Kohlrabi contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Kohlrabi lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Energy, 2.5 times more Carbohydrate and 1.3 times more Fiber than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Kohlrabi provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Kohlrabi provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Kohlrabi

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune function, skin health, and digestion. Kohlrabi, on the other hand, is a good source of vitamin C, fiber, and potassium, which can help with hydration, digestion, and heart health. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants compared to kohlrabi.

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

Both oranges with peel and kohlrabi are nutritious foods that can support weight loss. Oranges with peel are high in fiber and vitamin C, which can help with digestion and boost your immune system. Kohlrabi is low in calories and high in fiber, making it a great option for weight loss. Ultimately, the key to losing weight is maintaining a balanced diet that includes a variety of fruits and vegetables, along with regular physical activity.

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

Both oranges with peel and kohlrabi are great choices for supporting muscle growth due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, kohlrabi is a better choice for muscle building as it is a good source of potassium, which is essential for muscle function and growth. Additionally, kohlrabi is a good source of fiber and antioxidants, which can help reduce inflammation and support overall health. Incorporating both oranges with peel and kohlrabi into your diet can provide a well-rounded nutrient profile to support your muscle-building goals.

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

Oranges with peel have a higher environmental impact compared to kohlrabi due to factors such as water usage, pesticide application, and transportation. Oranges require more water to grow and are often sprayed with pesticides to prevent pests and diseases. Additionally, the transportation of oranges over long distances contributes to their carbon footprint. Kohlrabi, on the other hand, is a hardy vegetable that requires less water and fewer pesticides to grow. Overall, choosing locally grown, organic produce like kohlrabi can help reduce the environmental impact of food production.