Comparing Nutrients in 7 ounces Oranges with Peel VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	100% 32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	39% 15g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.4% 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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Brazilnuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 101.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.2 times more Vitamin B1 than Raw Oranges with Peel .
• Both Oranges with Peel and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 24.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Calcium, 30.6 times more Copper, 3 times more Iron, 26.9 times more Magnesium, 33 times more Phosphorus, 3.4 times more Potassium, 2738.6 times more Selenium and 36.9 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 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.5 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 1.7 times more Fiber and 11 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 Brazilnuts

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional fiber and nutrients. Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. Both are nutritious options, but oranges with peel offer a wider range of nutrients.

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

Both oranges with peel and Brazil nuts can be part of a healthy weight loss diet, but they work in different ways. Oranges with peel are high in fiber and water content, which can help you feel full and satisfied with fewer calories. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like oranges with peel and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of protein, but they are also high in fat and calories. Oranges with peel, on the other hand, are lower in protein but are a good source of vitamin C, which can help with muscle recovery. To support muscle growth, it is recommended to include a variety of protein sources in your diet, such as legumes, tofu, tempeh, nuts, seeds, and whole grains, along with plenty of fruits and vegetables for overall health and nutrition.

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

Producing oranges with peel generally has a lower environmental impact compared to Brazil nuts. Oranges are typically grown in orchards that require less land, water, and resources compared to the rainforest where Brazil nuts are harvested. Additionally, the transportation of Brazil nuts from the Amazon rainforest to other parts of the world can contribute to a higher carbon footprint. However, it's important to consider factors such as farming practices, transportation methods, and packaging when assessing the overall environmental impact of food production.