Comparing Nutrients in 7 ounces Oranges with Peel VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pomegranates	7%	11%	82%

Macro Nutrients

	Oranges with Peel	Pomegranates	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pomegranates	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pomegranates	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	35% 0.31mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	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	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pomegranates per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 7 times more Vitamin C than Pomegranates.
• While 7 oz of Raw Pomegranates contain 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Pomegranates provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Pomegranates have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 7 times more Calcium and 2.7 times more Iron than Pomegranates.
• While 7 oz of Raw Pomegranates contain 2.8 times more Copper, 1.6 times more Phosphorus and 3.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pomegranates contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Pomegranates lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pomegranates contain 1.3 times more Energy and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Pomegranates offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Oranges with Peel as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pomegranates

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

Both oranges with peel and pomegranates are rich in antioxidants, vitamins, and minerals that support overall health. Oranges with peel contain more fiber, which aids in digestion and helps regulate blood sugar levels. Pomegranates are known for their high levels of antioxidants, particularly punicalagins, which have been linked to heart health and reducing inflammation. Both fruits offer unique health benefits, so incorporating a variety of fruits into your diet is ideal for optimal health.

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

Both oranges with peel and pomegranates are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, pomegranates are slightly lower in calories and higher in fiber compared to oranges with peel. Therefore, incorporating pomegranates into your diet may slightly support weight loss efforts more effectively. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

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

Both oranges with peel and pomegranates are nutritious options that can support muscle growth when consumed as part of a balanced diet. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Pomegranates are rich in antioxidants, which can help reduce inflammation and support recovery after workouts. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients that support muscle growth.

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

Oranges with peel generally have a lower environmental impact compared to pomegranates. Oranges are typically grown in larger quantities and require less water and resources to cultivate. Pomegranates, on the other hand, are more water-intensive and have a higher carbon footprint due to their cultivation process. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of these fruits.