Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oranges with Peel	Dried Pilinuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	193% 62g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	88.8% 15g	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	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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 Pilinuts	Recommended Dietary Allowance
Calcium	14% 139mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	NA	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	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	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 118.3 times more Vitamin C than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 9.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Pilinuts provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 29.7 times more Water than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.1 times more Calcium, 16.8 times more Copper, 4.4 times more Iron, 21.6 times more Magnesium, 26.1 times more Phosphorus, 2.6 times more Potassium and 27 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.9 times more Carbohydrate than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 11.4 times more Energy, 265.2 times more Fat, 891 times more Saturated Fat, 172.8 times more Omega 6 and 8.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6

Frequently Asked Questions about Oranges with Peel VS Dried Pilinuts

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

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. On the other hand, dried pilinuts are rich in healthy fats, protein, and minerals like magnesium and zinc. Both can be part of a healthy diet, but oranges with peel may offer more vitamin C and fiber, while dried pilinuts provide more healthy fats and protein.

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

Eating more oranges with peel would be a better choice for weight loss compared to dried pilinuts. Oranges are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. The peel of the orange also contains additional nutrients and fiber. Dried pilinuts, on the other hand, are calorie-dense and high in fat, which can make it easier to overconsume calories. Remember, weight loss is ultimately about creating a calorie deficit, so choosing lower calorie, nutrient-dense foods like oranges can support your goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Oranges with peel are a good source of vitamin C and fiber, which can support overall health and immune function. However, for muscle building, incorporating protein-rich foods like dried pilinuts would be more beneficial as they provide essential amino acids necessary for muscle repair and growth. Additionally, including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can help support muscle development.

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

Oranges with peel have a higher environmental impact compared to dried pilinuts. The production of oranges requires more water, land, and energy, as well as the use of pesticides and fertilizers. Dried pilinuts, on the other hand, have a lower environmental footprint as they require less water and land to grow, and they do not need as many inputs like pesticides. Additionally, pilinuts are a more sustainable option as they have a longer shelf life compared to fresh oranges, reducing food waste.