Comparing Nutrients in 7 ounces Oranges with Peel VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Quinces	3%	1%	96%

Macro Nutrients

	Oranges with Peel	Quinces	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.9% 113kcal	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	0.062% 0.02g	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	0.57% 0.097g	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	23.4% 30.4g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Quinces	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	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	Quinces	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.7% 0.26mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.5% 391mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Quinces per 7 oz

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

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

• 7 ounces of Oranges with Peel have 5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B6, 10 times more Vitamin B9 and 4.7 times more Vitamin C than Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Quinces have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 6.4 times more Calcium, 1.8 times more Magnesium and 1.3 times more Phosphorus than Quinces.
• While 7 oz of Raw Quinces contain 2.3 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Quinces contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Quinces lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Raw Quinces lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Fiber and 3.3 times more Protein than Quinces.
• Both Oranges with Peel and Quinces offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Quinces provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Quinces provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Quinces

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

Both oranges with peel and quinces are nutritious fruits that offer health benefits. Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and reduce inflammation. Quinces are rich in fiber, vitamin C, and antioxidants as well, and they may help improve digestion, support heart health, and provide anti-inflammatory effects. Overall, both fruits can be a healthy addition to a balanced vegan diet.

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

Both oranges with peel and quinces are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, there is no direct evidence to suggest that one is superior to the other for weight loss. It is important to focus on overall balanced diet and regular physical activity for sustainable weight loss.

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

Both oranges and quinces 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. Quinces are high in fiber, which can aid in digestion and nutrient absorption. In terms of muscle-building, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of fruits and vegetables into your diet can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery. Ultimately, the key to gaining muscle while training consistently is to ensure you are meeting your daily protein needs, staying hydrated, and consuming a variety of nutrient-dense foods to support your training and recovery.

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

Oranges with peel have a lower environmental impact compared to quinces. Oranges are typically grown in warmer climates and require less water and resources to produce compared to quinces, which are grown in cooler climates and require more water and resources. Additionally, oranges are more widely available and have a longer shelf life, reducing food waste.