Comparing Nutrients in 7 ounces Oranges with Peel VS Orange Peel

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Orange Peel	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.34% 0.058g	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	38% 49.6g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange Peel	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27% 0.35mg	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	300% 270mg	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	3.3% 0.5mg	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	Orange Peel	Recommended Dietary Allowance
Calcium	14% 139mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20.3% 0.18mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	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	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Orange Peel per 7 oz

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

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

• 7 oz of Raw Orange Peel contain 1.6 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Orange Peel provide similar amounts of Vitamin B1 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 Raw Orange Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Orange Peel:

• 7 oz of Raw Orange Peel contain 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Orange Peel contain similar levels of Iron, Phosphorus and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Orange Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Orange Peel contain 1.5 times more Energy, 1.6 times more Carbohydrate and 2.4 times more Fiber than Raw Oranges with Peel .
• Both Oranges with Peel and Orange Peel offer comparable quantities of Protein per seven ounces.
• Both Raw Oranges with Peel as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Orange Peel

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

Oranges with peel contain more fiber, vitamin C, and antioxidants compared to just consuming the orange peel. The peel also contains higher amounts of certain nutrients like vitamin A, calcium, and potassium. However, the peel may also contain pesticides or wax, so it's important to choose organic oranges when consuming the peel.

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

Eating whole oranges, including the peel, can be beneficial for weight loss due to the fiber content which can help you feel full and satisfied. However, consuming just the orange peel may not have the same effect and could be less satisfying. It's best to focus on a balanced diet with a variety of fruits and vegetables for weight loss success.

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

Eating more oranges with the peel is a better option for gaining muscle while training consistently. The peel of an orange contains some nutrients and fiber, but the flesh of the fruit is much more nutrient-dense and provides a greater amount of vitamins, minerals, and antioxidants that are beneficial for muscle growth and overall health. Including a variety of whole plant foods in your diet, including oranges, will support your muscle-building goals.

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

Producing oranges with peel typically has a higher environmental impact compared to just the orange peel. This is because growing whole oranges requires more resources such as water, land, and energy, as well as contributing to greenhouse gas emissions. On the other hand, utilizing just the orange peel can help reduce waste and environmental impact by making use of a byproduct that would otherwise be discarded.