Comparing Nutrients in 7 ounces Oranges with Peel VS Plums

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Plums	5%	5%	90%

Macro Nutrients

	Oranges with Peel	Plums	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.11% 0.034g	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	0.51% 0.087g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	8.4% 6.1g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Plums	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.63% 0.056mg	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	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Plums	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	4.5% 0.1mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	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	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Plums per 7 oz

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

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

• 7 ounces of Oranges with Peel have 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 6 times more Vitamin B9 and 7.5 times more Vitamin C than Plums.
• Both Oranges with Peel and Plums provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Plums have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 11.7 times more Calcium, 4.7 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Plums.
• Both Oranges with Peel and Plums contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Plums lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Raw Plums lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Energy, 1.4 times more Carbohydrate, 3.2 times more Fiber and 1.9 times more Protein than Plums.
• 7 ounces of Plums provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Plums provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Plums

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can help support immune function, digestion, and skin health. Plums are also rich in fiber and antioxidants, but they are lower in vitamin C compared to oranges. Both fruits can be part of a healthy diet, but oranges with peel may provide additional benefits due to their higher vitamin C content.

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

Both oranges with peel and plums are healthy options for weight loss due to their high fiber content and low calorie density. However, oranges with peel may be slightly more beneficial for weight loss as the peel contains additional fiber and nutrients that can help increase feelings of fullness and support digestion. Ultimately, the key to weight loss is maintaining a balanced diet and incorporating a variety of fruits and vegetables.

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

Both oranges and plums 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. Plums are rich in antioxidants and fiber, which can help reduce inflammation and support digestion. In terms of muscle-building, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating whole grains, vegetables, and healthy fats into your diet can provide the necessary nutrients for muscle recovery and growth. Ultimately, the key to gaining muscle while training consistently is to focus on consuming a variety of nutrient-dense foods that provide the necessary protein, carbohydrates, fats, vitamins, and minerals to support your fitness goals. Incorporating a mix of oranges, plums, and other fruits into your diet can contribute to overall health and well-being, but it is important to prioritize a well-rounded diet to support muscle growth.

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

Oranges with peel have a higher environmental impact compared to plums due to the larger amount of water, energy, and resources required for their production and transportation. Oranges also tend to have a larger carbon footprint due to their longer growing season and transportation distances. Choosing locally grown, organic options and reducing food waste can help lessen the environmental impact of both fruits.