Comparing Nutrients in 7 ounces Oranges with Peel VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.8% 0.81g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	30.7% 22.2g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19% 0.17mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.7% 57.5mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.3% 691mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Passion-fruit, Purple per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Passion-fruit, Purple:

• 7 ounces of Oranges with Peel have more Vitamin B1, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 4.9 times more Vitamin A, 2.6 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit, Purple provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Passion-fruit, Purple:

• 7 ounces of Oranges with Peel have 5.8 times more Calcium than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 1.5 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Potassium than Raw Oranges with Peel .
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Passion-fruit, Purple contain 1.5 times more Energy, 9.3 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Passion-fruit, Purple

What are the health benefits of Oranges with Peel compared to Passion-fruit, Purple?

Both oranges and passion fruit are nutritious fruits, but they offer different health benefits. Oranges are high in vitamin C, which supports the immune system and skin health. They also contain fiber, which aids in digestion and helps to keep you feeling full. Eating the peel of an orange can provide additional fiber and antioxidants. On the other hand, purple passion fruit is rich in antioxidants, particularly vitamin C and vitamin A. These antioxidants help to reduce inflammation and protect against chronic diseases. Passion fruit also contains fiber, which is beneficial for digestive health. In summary, oranges with peel provide vitamin C, fiber, and antioxidants, while purple passion fruit offers antioxidants, vitamin C, and fiber. Both fruits can be a healthy addition to a balanced vegan diet.

Can I lose weight easier by eating more Oranges with Peel or Passion-fruit, Purple?

Both oranges with peel and passion fruit are healthy options for weight loss due to their high fiber content and low calorie count. However, it's important to focus on overall diet and lifestyle habits for effective weight loss. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, while also staying active and hydrated, will help support your weight loss goals.

Should I eat more Oranges with Peel or more Passion-fruit, Purple to gain more muscles while training consistently?

Both oranges with peel and passion fruit are nutritious options for supporting muscle growth while training consistently. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Passion fruit is rich in antioxidants and vitamin C as well, which can help reduce inflammation and support overall muscle health. It is important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle growth and recovery.

What is the environmental impact of producing Oranges with Peel compared to Passion-fruit, Purple?

Oranges with peel have a higher environmental impact compared to passion fruit, purple. Oranges require more water, pesticides, and land to grow, leading to greater resource consumption and potential environmental damage. Passion fruit, on the other hand, is a more sustainable option due to its lower resource requirements and generally smaller ecological footprint.