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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Oranges with Peel	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	14% 139mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.13% 190g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Red 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 Red Leaf Lettuce:

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 19.2 times more Vitamin C than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 28.8 times more Vitamin A and 1.5 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Leaf Lettuce provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.1 times more Calcium and 2 times more Copper than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 1.5 times more Iron, 1.3 times more Phosphorus and 2.1 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Red Leaf Lettuce contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Raw Red Leaf Lettuce lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.8 times more Energy, 6.9 times more Carbohydrate and 5 times more Fiber than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 5.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Red 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 Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Red Leaf Lettuce

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and skin health. Red leaf lettuce is rich in vitamins A, K, and folate, as well as antioxidants, which can promote eye health, bone health, and reduce inflammation. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both oranges with peel and red leaf lettuce can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while red leaf lettuce is a good source of vitamins A and K. Incorporating a variety of fruits and vegetables into your diet, including both oranges with peel and red leaf lettuce, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Oranges with Peel or more Red Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources such as legumes, nuts, seeds, tofu, and tempeh. Oranges with peel and red leaf lettuce are not significant sources of protein for muscle building. Instead, consider incorporating foods rich in protein, healthy fats, and complex carbohydrates into your diet to support muscle growth and recovery.

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

Oranges with peel generally have a higher environmental impact compared to red leaf lettuce. This is because citrus fruits like oranges require more water, land, and resources to grow compared to leafy greens like lettuce. Additionally, the transportation of oranges over long distances can further contribute to their environmental footprint. Opting for locally grown, organic produce and reducing food waste can help minimize the environmental impact of both oranges and red leaf lettuce.