Comparing Nutrients in 7 ounces Oranges with Peel VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.95% 0.16g	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	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Calcium	14% 139mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Green Onions per 7 oz

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

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

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.3 times more Vitamin C than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 15.4 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Young Green Onions provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Calcium, 1.8 times more Copper, 1.6 times more Iron and 1.2 times more Potassium than Young Green Onions.
• Both Oranges with Peel and Young Green Onions contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Oranges with Peel as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Energy, 2.7 times more Carbohydrate, 2.5 times more Fiber and 1.3 times more Protein than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 2.5 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Young Green Onions provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Young Green Onions, tops only provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Young Green Onions

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants that support immune function, digestion, and skin health. Young green onions are rich in vitamins K and C, as well as antioxidants that may help reduce inflammation and support heart health. Both are nutritious options, but oranges with peel may offer more vitamin C and fiber compared to young green onions.

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

Both oranges with peel and young green onions can be beneficial for weight loss due to their low calorie and high fiber content. Oranges with peel contain more fiber than peeled oranges, which can help you feel full and satisfied with fewer calories. Young green onions are also low in calories and high in fiber, making them a good choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including oranges with peel and young green onions, can help support your weight loss goals.

Should I eat more Oranges with Peel or more Young Green 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 adequate protein, vitamins, and minerals. Oranges with peel are a good source of vitamin C and fiber, while young green onions are rich in vitamins K and C. However, for muscle growth, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet that includes a variety of plant-based protein sources along with plenty of fruits and vegetables will support muscle development and overall health.

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

Oranges with peel have a higher environmental impact compared to young green onions. Oranges require more water, land, and resources to grow, while young green onions are typically grown more efficiently. Additionally, the transportation of oranges over long distances can contribute to their environmental footprint. Choosing locally grown young green onions can help reduce the overall environmental impact of your food choices.