Comparing Nutrients in 7 ounces Oranges with Peel VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Radicchio	22%	9%	69%

Macro Nutrients

	Oranges with Peel	Radicchio	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Radicchio	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Radicchio	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	75% 0.68mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.27mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.6% 599mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Radicchio per 7 oz

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

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

• 7 ounces of Oranges with Peel have 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.9 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Raw Radicchio have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.7 times more Calcium and 1.4 times more Iron than Radicchio.
• While 7 oz of Raw Radicchio contain 6 times more Copper, 1.8 times more Phosphorus, 1.5 times more Potassium and 5.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Radicchio contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Radicchio lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.7 times more Energy, 3.5 times more Carbohydrate and 5 times more Fiber than Radicchio.
• Both Oranges with Peel and Radicchio offer comparable quantities of Protein per seven ounces.
• 7 ounces of Radicchio provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Radicchio provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Radicchio

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Radicchio is a good source of vitamins K and C, as well as antioxidants, which can support bone health and reduce inflammation. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both oranges with peel and radicchio can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of fiber and vitamin C, while radicchio is low in calories and rich in antioxidants. Incorporating a variety of fruits and vegetables into your diet, including oranges with peel and radicchio, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein from plant-based sources. Oranges with peel and radicchio are both nutritious options, but for muscle building, you may want to prioritize protein-rich foods like legumes, tofu, tempeh, seitan, nuts, and seeds. Incorporating a variety of these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and overall health.

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

Oranges with peel have a lower environmental impact compared to radicchio. Oranges are typically grown in larger quantities and require less water, pesticides, and fertilizers compared to radicchio. Additionally, oranges are usually shipped in bulk, which reduces transportation emissions. Radicchio, on the other hand, is a more water-intensive crop and often requires more pesticides and fertilizers, leading to a higher environmental impact overall.