Comparing Nutrients in 7 ounces Oranges with Peel VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rowal	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Rowal	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.5% 0.49g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rowal	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	57% 51mg	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	Rowal	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.65% 260mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rowal per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.8 times more Vitamin C than Rowal.
• While 7 oz of Raw Rowal contain 1.5 times more Vitamin A than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A

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

• 7 ounces of Oranges with Peel have 4.7 times more Calcium and 1.5 times more Potassium than Rowal.
• While 7 oz of Raw Rowal contain 18.6 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 3.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Rowal contain 1.8 times more Energy, 6.7 times more Fat, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Raw Oranges with Peel .

Frequently Asked Questions about Oranges with Peel VS Rowal

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

Oranges with peel contain more fiber, vitamins, and antioxidants compared to Rowal. The peel of oranges is rich in flavonoids and essential oils that can provide additional health benefits such as improved digestion and heart health. Rowal, on the other hand, is a good source of vitamin C and fiber but may not offer the same variety of nutrients as oranges with peel.

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

Including more oranges with peel in your diet can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied. Rowal, on the other hand, is not a commonly known food, so it's important to focus on a variety of whole plant foods to support weight loss, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Remember to also consider factors like overall calorie intake, portion sizes, and physical activity levels for successful weight management.

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

Both oranges with peel and rowal are nutritious options that can support muscle growth when consumed as part of a balanced diet. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Rowal, on the other hand, is rich in protein, which is essential for muscle building and repair. To support muscle growth while training consistently, it is important to consume an adequate amount of protein along with a variety of vitamins and minerals. Incorporating both oranges with peel and rowal into your diet can help provide the nutrients needed for muscle development.

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

Oranges with peel have a lower environmental impact compared to Rowal, as they require less processing and packaging. Oranges are typically grown in orchards, while Rowal is a processed food product that may involve more energy and resources in its production. Additionally, the peel of oranges can be composted or used for other purposes, reducing waste.