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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	7.94% 71.4μg	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% 2.9mg	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	7.63% 0.099mg	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	3.47% 14μg	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	65.7% 59mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	14% 139mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11.7% 0.11mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 170g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Passion-fruit Juice, 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 Juice, Purple:

• 7 ounces of Oranges with Peel have more Vitamin B1, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.4 times more Vitamin C than Passion-fruit Juice, Purple.
• While 7 oz of Raw Passion-fruit Juice, Purple contain 2.8 times more Vitamin A, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 17.5 times more Calcium, 3.3 times more Iron and 1.7 times more Phosphorus than Passion-fruit Juice, Purple.
• While 7 oz of Raw Passion-fruit Juice, Purple contain 1.4 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit Juice, Purple contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Energy, 22.5 times more Fiber and 3.3 times more Protein than Passion-fruit Juice, Purple.
• Both Oranges with Peel and Passion-fruit Juice, Purple offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

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

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

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can support immune function, digestion, and skin health. The peel also contains additional nutrients and compounds that may have anti-inflammatory properties. Passion fruit juice is rich in vitamin C, vitamin A, and dietary fiber, which can also support immune function and digestion. Purple passion fruit specifically contains antioxidants that may help reduce inflammation and promote heart health. Both options offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

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

Both oranges with peel and passion fruit juice can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied. However, it's important to consider the overall balance of your diet and not rely solely on one food or drink for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet is key for sustainable weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of plant-based foods. Oranges with peel are a good source of vitamin C and fiber, which can support muscle recovery and overall health. Passion fruit juice, especially the purple variety, is rich in antioxidants and vitamins that can also support muscle function. Both options can be beneficial, but it's important to also include other protein-rich foods like legumes, nuts, seeds, and whole grains in your diet to support muscle growth and repair.

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

Oranges have a higher environmental impact compared to passion fruit juice when considering factors such as water usage, land usage, and carbon emissions. Oranges require more water and land to grow, and the production process of orange juice typically involves more energy-intensive processing compared to passion fruit juice. Additionally, transportation of oranges over long distances can contribute to carbon emissions. Passion fruit, on the other hand, tends to have a lower environmental footprint due to its lower water and land requirements and less energy-intensive processing methods.