Comparing Nutrients in 7 ounces Oranges with Peel VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Salsify	15%	2%	83%

Macro Nutrients

	Oranges with Peel	Salsify	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	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	28.4% 37g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Salsify	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42.3% 0.55mg	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	13% 51.6μg	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	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	Salsify	Recommended Dietary Allowance
Calcium	14% 139mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19.6% 0.18mg	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	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Salsify per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1 and 8.9 times more Vitamin C than Salsify.
• While 7 oz of Raw Salsify contain 4.4 times more Vitamin B2 and 3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Salsify provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Salsify have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 oz of Raw Salsify contain 1.6 times more Copper, 1.6 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Salsify contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Salsify.
• While 7 oz of Raw Salsify contain 1.3 times more Energy and 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Salsify offer comparable quantities of Carbohydrate per seven ounces.

Frequently Asked Questions about Oranges with Peel VS Salsify

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and may help with digestion. Salsify, on the other hand, is a root vegetable rich in fiber, vitamins, and minerals like potassium and iron. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Both oranges with peel and salsify can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while salsify is rich in fiber and vitamins. Including a variety of fruits and vegetables in your diet, along with other healthy foods and regular exercise, can help support weight loss.

Should I eat more Oranges with Peel or more Salsify 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 such as legumes, tofu, tempeh, nuts, and seeds. Oranges with peel and salsify are not particularly high in protein, so it would be more beneficial to include protein-rich foods in your diet to support muscle growth. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

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

Oranges with peel have a higher environmental impact compared to salsify due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may have water scarcity issues. Additionally, the transportation of oranges over long distances contributes to carbon emissions. Salsify, on the other hand, is a root vegetable that generally requires less water and land to cultivate, making it a more environmentally friendly option.