Comparing Nutrients in 7 ounces Oranges with Peel VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Papayas	4%	5%	91%

Macro Nutrients

	Oranges with Peel	Papayas	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.13% 0.022g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	10.2% 7.4g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Papayas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.8% 0.075mg	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	18.4% 73.4μg	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	134% 121mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Papayas	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.92% 0.089mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.45% 0.079mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.6% 361mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Papayas per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Papayas.
• While 7 oz of Raw Papayas contain 3.6 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Papayas provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Papayas have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.5 times more Calcium, 1.3 times more Copper, 3.2 times more Iron and 2.2 times more Phosphorus than Papayas.
• While 7 oz of Raw Papayas contain 1.5 times more Magnesium than Raw Oranges with Peel .
• Both Oranges with Peel and Papayas contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Papayas lack sufficient amounts of Phosphorus
• Both Raw Oranges with Peel as well as Raw Papayas lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy, 1.4 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than Papayas.
• While 7 oz of Raw Papayas contain 2.9 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Papayas provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Papayas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Papayas

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

Oranges with peel contain more fiber and antioxidants compared to papayas. The peel of oranges is rich in flavonoids and essential oils that can provide additional health benefits such as improved digestion and reduced inflammation. Papayas, on the other hand, are a good source of vitamin C, folate, and digestive enzymes like papain. Both fruits are nutritious choices, but oranges with peel may offer slightly more health benefits due to their higher fiber and antioxidant content.

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

Both oranges with peel and papayas can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, oranges with peel may be slightly more beneficial for weight loss as the peel is rich in antioxidants and fiber, which can further aid in digestion and promote a healthy metabolism. Incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

Both oranges and papayas are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Papayas are rich in vitamin C as well, and also contain the enzyme papain, which may aid in digestion and nutrient absorption. To support muscle growth while training consistently, it's important to focus on consuming an overall balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, ensuring an adequate intake of protein from plant-based sources such as beans, lentils, tofu, tempeh, and quinoa is essential for muscle repair and growth. In conclusion, both oranges with peel and papayas can be beneficial additions to your diet, but it's important to prioritize a well-rounded approach to nutrition to support your muscle-building goals.

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

Oranges with peel have a lower environmental impact compared to papayas. Oranges are typically grown in more temperate regions and require less water and resources compared to papayas, which are tropical fruits that require more water and energy for cultivation. Additionally, oranges can often be grown more sustainably and with fewer pesticides compared to papayas.