Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Oranges with Peel	Dried Leeks	Recommended Dietary Allowance
Energy	4.3% 125kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Leeks	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	14% 139mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	NA	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Leeks per 7 oz

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

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

• 7 oz of Freeze-dried Leeks contain 8 times more Vitamin B1, 8 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B5, 13 times more Vitamin B6, 12.2 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Freeze-dried Leeks have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Dried Leeks:

• 7 ounces of Oranges with Peel have 41.2 times more Water than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 5.1 times more Calcium, 11.5 times more Copper, 9.5 times more Iron, 11.5 times more Magnesium, 15.7 times more Phosphorus, 12.2 times more Potassium, 8.1 times more Selenium, 17.5 times more Sodium and 6 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 oz of Freeze-dried Leeks contain 5.1 times more Energy, 7 times more Fat, 43.2 times more Omega 3, 10.7 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 11.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Dried Leeks

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of these nutrients compared to the flesh alone. Dried leeks, on the other hand, are a good source of vitamins A, K, and folate. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and nutrition.

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

Eating more oranges with peel would be a better choice for weight loss compared to dried leeks. Oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism and aid in weight loss. The peel of the orange also contains additional fiber and nutrients. Dried leeks, on the other hand, are more calorie-dense and may not offer the same weight loss benefits as oranges.

Should I eat more Oranges with Peel or more Dried Leeks 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 that provide adequate protein, vitamins, and minerals. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Dried leeks, on the other hand, are low in protein and may not be the best choice for muscle gain. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Oranges with peel have a higher environmental impact compared to dried leeks. The production of oranges requires more water, land, and energy, as well as contributing to deforestation in some regions. Dried leeks, on the other hand, have a lower environmental footprint as they require less resources to grow and process. Opting for dried leeks over oranges can help reduce your carbon footprint and support sustainable food choices.