Comparing Nutrients in 7 ounces Oranges with Peel VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Oranges with Peel	Potato Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Potato Skin	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	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	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Potato Skin per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 6.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Potato Skin:

• 7 ounces of Oranges with Peel have 2.3 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 7.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Carbohydrate and 1.8 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Potato Skin

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

Both orange peels and potato skins are rich in nutrients and offer health benefits. Orange peels are high in antioxidants, fiber, and vitamin C, which can support immune health and reduce inflammation. Potato skins are a good source of fiber, potassium, and vitamin C, which can help with digestion and heart health. Including both in your diet can provide a variety of nutrients and support overall health.

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

Eating more oranges with peel can potentially aid in weight loss due to their high fiber content, which can help you feel full and satisfied. Potato skins are also nutritious and high in fiber, but they are higher in calories compared to oranges. It's important to focus on a balanced diet and portion control for weight loss success.

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

Both oranges with peel and potato skin are good sources of fiber, vitamins, and minerals that can support muscle growth and overall health. However, for muscle building specifically, consuming more potato skin may be more beneficial as it is a good source of potassium, vitamin C, and other nutrients that support muscle function and recovery. Additionally, the protein content in potatoes is higher than in oranges, which is important for muscle growth. Incorporating a variety of nutrient-dense foods, including both oranges with peel and potato skin, into your diet can help support your muscle-building goals.

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

The environmental impact of producing oranges with peel is generally higher than producing potatoes with skin. Oranges require more water, land, and resources to grow compared to potatoes. Additionally, the transportation of oranges from tropical regions to other parts of the world can contribute to carbon emissions. On the other hand, potatoes are typically grown in a wider range of climates and require fewer resources to cultivate. Overall, choosing locally grown, organic produce and reducing food waste can help minimize the environmental impact of both oranges and potatoes.