Comparing Nutrients in 7 ounces Oranges with Peel VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Oranges with Peel	Prickly Pears	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.17% 0.37g	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	14.6% 19g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.7% 0.91mg	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	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Prickly Pears	Recommended Dietary Allowance
Calcium	14% 139mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	17.6% 0.16mg	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	40% 169mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 437mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Prickly Pears per 7 oz

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

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

• 7 ounces of Oranges with Peel have 7.1 times more Vitamin B1, 1.6 times more Vitamin B6, 5 times more Vitamin B9 and 5.1 times more Vitamin C than Prickly Pears.
• Both Oranges with Peel and Prickly Pears provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Prickly Pears:

• 7 ounces of Oranges with Peel have 1.3 times more Calcium and 2.7 times more Iron than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.4 times more Copper and 6.1 times more Magnesium than Raw Oranges with Peel .
• Both Oranges with Peel and Prickly Pears contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Prickly Pears provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Prickly Pears

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants that can support immune health, digestion, and skin health. Prickly pears are rich in vitamin C, fiber, and antioxidants as well, which can also help boost immunity and aid in digestion. Both fruits offer unique health benefits, so including a variety of fruits in your diet can provide a range of nutrients for overall health and well-being.

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

Both oranges with peel and prickly pears are healthy options for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support overall health and weight loss goals. Incorporating a mix of different fruits and vegetables into your diet can provide a wider range of nutrients and help prevent nutrient deficiencies.

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

Both oranges with peel and prickly pears are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Prickly pears are high in antioxidants, vitamins, and minerals that can help reduce inflammation and support overall health. To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both oranges with peel and prickly pears into your diet can provide a range of nutrients that support muscle growth and recovery. Remember to also prioritize adequate protein intake, hydration, and rest to optimize your training results.

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

Oranges with peel have a higher environmental impact compared to prickly pears due to the larger water and land resources required for their cultivation, as well as the energy-intensive processes involved in their transportation and packaging. Prickly pears are more resilient to harsh conditions, require less water and land, and have a lower carbon footprint overall. Choosing prickly pears over oranges can help reduce environmental impact.