Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Oranges with Peel	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	4.3% 125kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	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	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.047% 0.008g	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	123% 161g	130g per day for Men 19-50 years
Sugars	NA	8.13% 5.9g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Agar Seaweed	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	34% 0.44mg	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	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	46.3% 0.6mg	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	288% 1151μg	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	0% 0mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	135% 1.2mg	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	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	NA	371% 8.53mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Agar Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Dried Agar Seaweed:

• 7 ounces of Oranges with Peel have 10 times more Vitamin B1, 2.5 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 4.4 times more Vitamin B2, 9.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 19.3 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Dried Agar Seaweed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Dried Agar Seaweed:

• 7 ounces of Oranges with Peel have 9.5 times more Water than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 8.9 times more Calcium, 10.7 times more Copper, 26.8 times more Iron, 55 times more Magnesium, 2.4 times more Phosphorus, 5.7 times more Potassium, 10.6 times more Selenium, 51 times more Sodium and 52.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Agar Seaweed contain 4.9 times more Energy, 5.2 times more Carbohydrate, 1.7 times more Fiber and 4.8 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Dried Agar Seaweed

What are the health benefits of Oranges with Peel compared to Dried Agar Seaweed?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Dried agar seaweed is rich in minerals like iodine and calcium, which are important for thyroid function and bone health. Both can be beneficial additions to a balanced vegan diet, providing different nutrients for overall health.

Can I lose weight easier by eating more Oranges with Peel or Dried Agar Seaweed?

Both oranges with peel and dried agar seaweed can be beneficial for weight loss, but for different reasons. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to reduced calorie intake. The peel also contains antioxidants that may support metabolism. On the other hand, dried agar seaweed is low in calories and high in fiber, making it a great low-calorie, nutrient-dense snack option. Ultimately, incorporating a variety of whole plant foods, including both oranges with peel and dried agar seaweed, can support weight loss in a healthy and sustainable way.

Should I eat more Oranges with Peel or more Dried Agar Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Dried Agar Seaweed, on the other hand, is a good source of plant-based protein and contains essential amino acids that are important for muscle growth. Including a variety of protein-rich plant foods in your diet, such as legumes, tofu, tempeh, and nuts, along with regular strength training, will support muscle growth and recovery.

What is the environmental impact of producing Oranges with Peel compared to Dried Agar Seaweed?

Producing oranges with peel generally has a higher environmental impact compared to dried agar seaweed. Oranges require more water, land, and resources to grow, while seaweed cultivation can be more sustainable and environmentally friendly. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Choosing dried agar seaweed over oranges can help reduce your carbon footprint and support more sustainable food choices.