Comparing Nutrients in 7 ounces Oranges with Peel VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	86% 1.1mg	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	56% 224μg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	NA	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Hazelnuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 11.3 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 6.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.8 times more Vitamin B5, 6.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Hazelnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 15.5 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.6 times more Calcium, 30.3 times more Copper, 5.9 times more Iron, 11.6 times more Magnesium, 13.2 times more Phosphorus, 3.5 times more Potassium, 3.4 times more Selenium and 22.3 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 Hazelnuts contain 10 times more Energy, 202.5 times more Fat, 127.5 times more Saturated Fat, 5.4 times more Omega 3, 178 times more Omega 6, 2.2 times more Fiber and 11.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Hazelnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Hazelnuts

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and vitamin C compared to the fruit itself. Hazelnuts, on the other hand, are rich in healthy fats, protein, fiber, vitamin E, and minerals like magnesium and copper. Both oranges with peel and hazelnuts offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

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

Both oranges with peel and hazelnuts can be part of a healthy weight loss diet. Oranges with peel are high in fiber and vitamin C, which can help with weight loss by promoting fullness and boosting metabolism. Hazelnuts are a good source of healthy fats, protein, and fiber, which can also aid in weight loss by keeping you satisfied and providing essential nutrients. It's important to focus on overall dietary patterns and portion sizes rather than just one specific food when trying to lose weight. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support your weight loss goals.

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

Both oranges and hazelnuts can be beneficial for muscle gain, but hazelnuts are a better choice due to their higher protein content. Hazelnuts are a good source of plant-based protein, healthy fats, and vitamins that can support muscle growth and recovery. However, it's important to have a balanced diet that includes a variety of plant-based protein sources, fruits, vegetables, and whole grains to support your training and muscle-building goals.

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

Producing oranges with peel typically has a lower environmental impact compared to hazelnuts. Oranges require less water, land, and resources to grow, and they also have a lower carbon footprint. Hazelnuts, on the other hand, require more water and land to cultivate, and the processing of hazelnuts can also contribute to environmental issues. Overall, choosing oranges over hazelnuts can be a more sustainable choice for the environment.