Comparing Nutrients in 7 ounces Oranges with Peel VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Oranges with Peel	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.28% 0.048g	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	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	NA	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.7% 0.18mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.4% 0.058mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Green Leaf Lettuce:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.7 times more Vitamin C than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 28.5 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Leaf Lettuce provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Green Leaf Lettuce:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium and 2 times more Copper than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.3 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Green Leaf Lettuce contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.2 times more Energy, 5.4 times more Carbohydrate and 3.5 times more Fiber than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 3.6 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Leaf Lettuce offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Green Leaf Lettuce

What are the health benefits of Oranges with Peel compared to Green Leaf Lettuce?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Green leaf lettuce is rich in vitamins A, K, and folate, as well as fiber, which can promote eye health, bone health, and support a healthy pregnancy. Both are nutritious choices, but oranges with peel may offer additional benefits due to their higher vitamin C content and antioxidant properties.

Can I lose weight easier by eating more Oranges with Peel or Green Leaf Lettuce?

Both oranges with peel and green leaf lettuce can be beneficial for weight loss due to their low calorie and high fiber content. Oranges with peel are a good source of vitamin C and antioxidants, while green leaf lettuce is rich in vitamins A, C, and K. Including a variety of fruits and vegetables in your diet, along with other healthy foods and regular physical activity, can help support weight loss. It's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food for weight loss.

Should I eat more Oranges with Peel or more Green Leaf Lettuce 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 foods that are rich in protein, vitamins, and minerals. Both oranges with peel and green leaf lettuce are nutritious options, but for muscle building, it is recommended to prioritize foods higher in protein such as leafy greens, legumes, nuts, seeds, and whole grains. Green leaf lettuce is a good source of vitamins and minerals but may not provide as much protein as other plant-based foods. Incorporating a balanced diet that includes a variety of protein-rich plant foods will support muscle growth and overall health.

What is the environmental impact of producing Oranges with Peel compared to Green Leaf Lettuce?

Oranges with peel have a higher environmental impact compared to green leaf lettuce due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that take up more land compared to lettuce, which can be grown in smaller spaces. Additionally, the transportation of oranges from orchards to consumers can result in higher carbon emissions compared to locally grown lettuce. Overall, choosing locally grown, organic produce can help reduce the environmental impact of food production.