Comparing Nutrients in 7 ounces Oranges with Peel VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Oranges with Peel	Onions Flakes	Recommended Dietary Allowance
Energy	4.3% 125kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	NA	102% 74.2g	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	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	48% 18.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Onions Flakes	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Onions Flakes	Recommended Dietary Allowance
Calcium	14% 139mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Onions Flakes per 7 oz

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

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

• 7 oz of Dry Onions Flakes contain 5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 17.2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Onions Flakes provide similar amounts of Vitamin C per seven ounces.
• Both Raw Oranges with Peel as well as Dry Onions Flakes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Onions Flakes:

• 7 ounces of Oranges with Peel have 20.9 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 3.7 times more Calcium, 7.3 times more Copper, 1.9 times more Iron, 6.6 times more Magnesium, 13.8 times more Phosphorus, 8.3 times more Potassium, 7.1 times more Selenium and 17.2 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 Dry Onions Flakes contain 5.5 times more Energy, 5.4 times more Carbohydrate, 2 times more Fiber and 6.9 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Onions Flakes

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains even higher amounts of these nutrients compared to the flesh alone. On the other hand, onions flakes are a good source of antioxidants and certain vitamins and minerals, but they do not provide the same level of vitamin C as oranges. Both can be beneficial for health, but oranges with peel may offer more diverse nutrients.

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

Both oranges with peel and onion flakes can be healthy additions to a weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, rather than relying solely on one specific food. Additionally, incorporating regular physical activity and staying hydrated are also important factors in successful weight loss.

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

Both oranges and onions can be beneficial for muscle gain, but in different ways. Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. On the other hand, onions are rich in antioxidants and anti-inflammatory compounds that can help reduce muscle soreness and promote recovery. In terms of muscle gain, it is important to focus on consuming an overall balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources. Incorporating both oranges and onions into your diet can contribute to your overall nutrient intake and support your muscle-building goals. Ultimately, the key to gaining muscle while training consistently is to ensure you are meeting your protein needs, staying hydrated, and consuming a variety of nutrient-dense foods to support your workouts and recovery.

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

Oranges with peel have a higher environmental impact compared to onion flakes. The production of oranges requires more water, land, and energy, as well as the use of pesticides and fertilizers. On the other hand, onions are more resource-efficient to grow and process, resulting in a lower environmental footprint. Choosing onion flakes over oranges can help reduce the overall environmental impact of food production.