Comparing Nutrients in 7 ounces Oranges with Peel VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Oranges with Peel	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.82% 0.14g	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	11.2% 14.6g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	14% 139mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	18.3% 0.16mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Spring Or Scallions Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Spring Or Scallions Onions:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B1, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin C than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 3.8 times more Vitamin A, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Spring Or Scallions Onions provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Spring Or Scallions Onions:

• 7 oz of Raw Spring Or Scallions Onions contain 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Spring Or Scallions Onions contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Fiber than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 1.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Spring Or Scallions Onions provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Spring Or Scallions Onions

What are the health benefits of Oranges with Peel compared to Spring Or Scallions Onions?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. Spring onions or scallions are low in calories and contain vitamins K and C, as well as antioxidants that may help reduce inflammation and promote heart health. Both oranges with peel and spring onions offer unique health benefits and can be included in a balanced vegan diet for overall health and wellness.

Can I lose weight easier by eating more Oranges with Peel or Spring Or Scallions Onions?

Both oranges with peel and spring onions can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of fiber, which can help you feel full and satisfied, while spring onions are low in calories and can add flavor to your meals without adding extra calories. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting overall health.

Should I eat more Oranges with Peel or more Spring Or Scallions Onions 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 vitamins, minerals, and protein. Oranges with peel are a good source of vitamin C and fiber, while spring onions or scallions are rich in antioxidants and vitamins K and C. However, for muscle gain, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balance of plant-based protein sources along with a variety of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Oranges with Peel compared to Spring Or Scallions Onions?

Oranges with peel generally have a higher environmental impact compared to spring onions or scallions. This is because citrus fruits like oranges require more water, land, and resources to grow compared to onions. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. On the other hand, spring onions or scallions are typically easier to grow, require less water and resources, and have a lower carbon footprint. Choosing locally grown produce and reducing food waste can help minimize the environmental impact of both oranges and onions.