Comparing Nutrients in 7 ounces Oranges with Peel VS Pummelo

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pummelo	7%	1%	92%

Macro Nutrients

	Oranges with Peel	Pummelo	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	14.7% 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	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pummelo	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.73% 0.44mg	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	5.5% 0.071mg	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	NA	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	135% 121mg	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	Pummelo	Recommended Dietary Allowance
Calcium	14% 139mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10.6% 0.095mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	1.47% 0.034mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pummelo per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Pummelo.
• Both Oranges with Peel and Pummelo provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 17.5 times more Calcium, 7.3 times more Iron, 2.3 times more Magnesium and 1.3 times more Phosphorus than Pummelo.
• Both Oranges with Peel and Pummelo contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron and Magnesium
• Both Raw Oranges with Peel as well as Raw Pummelo lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Energy, 1.6 times more Carbohydrate, 4.5 times more Fiber and 1.7 times more Protein than Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Oranges with Peel VS Pummelo

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

Oranges with peel contain more fiber, vitamin C, and antioxidants compared to Pummelo. The peel of oranges also contains additional nutrients and compounds that can benefit health, such as flavonoids and essential oils. Pummelo, on the other hand, is a good source of vitamin C and fiber but may not offer the same variety of nutrients found in oranges with peel. Both fruits can be part of a healthy diet, but oranges with peel may provide slightly more health benefits overall.

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

Both oranges with peel and pummelo are great choices 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 you feel full and satisfied, leading to potentially consuming fewer calories overall. Incorporating a variety of fruits and vegetables into your diet, along with other whole plant foods, is key for successful weight loss.

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

Both oranges and pummelos 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. Pummelos are a good source of vitamin C as well, along with other nutrients like potassium and fiber. In terms of muscle-building benefits, both fruits can be beneficial due to their vitamin and mineral content. However, it's important to focus on overall protein intake and a well-rounded diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds to support muscle growth. In conclusion, incorporating both oranges and pummelos into your diet can be beneficial for overall health and muscle growth, but it's essential to prioritize a diverse and balanced diet to support your training goals.

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

Oranges with peel have a lower environmental impact compared to Pummelo due to their smaller size and shorter growing period, requiring less water, land, and resources for production. Additionally, oranges are typically grown in more temperate regions, reducing the need for energy-intensive climate control practices.