Comparing Nutrients in 7 ounces Oranges with Peel VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Oranges with Peel	Pistachio Nuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	55.4% 21g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	260% 3.37mg	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	25.3% 101μg	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	12.3% 11mg	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	38% 5.68mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pistachio Nuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 12.7 times more Vitamin C than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2 times more Vitamin A, 8.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 18.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pistachio Nuts:

• 7 ounces of Oranges with Peel have 18.8 times more Water than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 1.5 times more Calcium, 22.8 times more Copper, 4.9 times more Iron, 8.6 times more Magnesium, 22.3 times more Phosphorus, 5.2 times more Potassium, 10 times more Selenium and 20 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 Raw Pistachio Nuts contain 8.9 times more Energy, 151.1 times more Fat, 168.8 times more Saturated Fat, 18.1 times more Omega 3, 320.3 times more Omega 6, 1.8 times more Carbohydrate, 2.4 times more Fiber and 15.5 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 Pistachio Nuts

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients compared to the flesh, such as flavonoids and essential oils. Pistachio nuts, on the other hand, are rich in healthy fats, protein, fiber, and various vitamins and minerals, including vitamin B6 and potassium. Both foods offer unique health benefits, so including a variety of fruits and nuts in your diet can help provide a range of nutrients for overall health.

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

Both oranges with peel and pistachio 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. Pistachio nuts are a good source of healthy fats and protein, which can also help keep you full and provide sustained energy. It's important to focus on overall calorie intake and balance your diet with a variety of nutrient-dense foods for successful weight loss.

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

Both oranges with peel and pistachio nuts can be beneficial for muscle gain, but pistachio nuts are a better choice due to their higher protein content. Protein is essential for muscle repair and growth, making it an important nutrient to focus on when trying to build muscle. Additionally, pistachio nuts are a good source of healthy fats and fiber, which can also support muscle development. However, incorporating a variety of plant-based protein sources, including both oranges with peel and pistachio nuts, can help ensure you are getting a well-rounded nutrient intake to support your training goals.

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

Producing oranges with peel generally has a lower environmental impact compared to pistachio nuts. Oranges require less water and land to grow, and their production typically generates fewer greenhouse gas emissions. Additionally, oranges are often grown in a more sustainable manner compared to pistachio nuts, which can be resource-intensive to cultivate.