Comparing Nutrients in 7 ounces Oranges with Peel VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Purslane	33%	13%	54%

Macro Nutrients

	Oranges with Peel	Purslane	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.26% 0.21g	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	5.17% 6.73g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Purslane	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	5.95% 24μg	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	46.3% 41.7mg	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	Purslane	Recommended Dietary Allowance
Calcium	14% 139mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	25% 0.22mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Purslane per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 9.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.4 times more Vitamin C than Purslane.
• While 7 oz of Raw Purslane contain 2.2 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Purslane provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Purslane have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Purslane have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Purslane contain 2 times more Copper, 2.5 times more Iron, 4.9 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 22.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Purslane contain similar levels of Calcium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Purslane lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.2 times more Energy and 4.6 times more Carbohydrate than Purslane.
• While 7 oz of Raw Purslane contain 11 times more Omega 3 and 1.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Purslane provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Purslane provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Purslane

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Purslane is rich in omega-3 fatty acids, vitamins A, C, and E, and minerals like magnesium and potassium, offering anti-inflammatory and heart-healthy benefits. Both are nutritious choices, but oranges with peel may provide more vitamin C and fiber, while purslane offers unique nutrients like omega-3s. Incorporating a variety of fruits and vegetables into your diet is key to obtaining a wide range of nutrients.

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

Both oranges with peel and purslane are nutritious foods that can support weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. The peel also contains antioxidants that may aid in weight management. Purslane is a leafy green vegetable rich in vitamins, minerals, and omega-3 fatty acids, which can help support a healthy metabolism and weight loss. Incorporating a variety of fruits and vegetables, including oranges with peel and purslane, into a balanced diet can contribute to weight loss when combined with other healthy lifestyle habits such as regular exercise and adequate hydration.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Purslane, on the other hand, is a leafy green vegetable that is rich in protein, omega-3 fatty acids, and antioxidants, making it a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with Purslane can help support muscle development during training.

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

Oranges with peel have a higher environmental impact compared to purslane due to factors such as water usage, land usage, pesticide use, and transportation emissions. Purslane is a resilient plant that requires less water and land to grow, making it a more sustainable option. Additionally, purslane is often grown organically, further reducing its environmental impact.