Comparing Nutrients in 7 ounces Oranges with Peel VS Agar Seaweed

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Agar Seaweed	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.037% 0.012g	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% 0g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.9% 0.064mg	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	42% 169μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Agar Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13.5% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.74mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of 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 Agar Seaweed:

• 7 ounces of Oranges with Peel have 20 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Agar Seaweed provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Raw Agar Seaweed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Calcium and 4.4 times more Phosphorus than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.3 times more Iron, 4.8 times more Magnesium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Agar Seaweed contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Oranges with Peel as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Energy, 2.3 times more Carbohydrate, 9 times more Fiber and 2.4 times more Protein than Agar Seaweed.
• 7 ounces of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Agar Seaweed

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel of oranges contains higher amounts of certain nutrients like flavonoids and vitamin C compared to the flesh alone. Agar seaweed, on the other hand, is rich in minerals like calcium and iron, as well as fiber. Both foods offer unique health benefits, so incorporating a variety of plant-based foods like oranges with peel and agar seaweed can contribute to a well-rounded vegan diet.

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

Both oranges with peel and agar seaweed 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 agar seaweed is a low-calorie, high-fiber food that can help you feel full and satisfied. Incorporating a variety of whole plant foods like oranges with peel and agar seaweed into your diet can support weight loss by providing essential nutrients and promoting satiety. Remember to also focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Oranges with Peel or more Agar Seaweed 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. Oranges with peel and agar seaweed are not particularly high in protein compared to other plant-based foods such as legumes, tofu, tempeh, seitan, nuts, and seeds. Including a variety of these protein-rich foods in your diet, along with a balanced intake of carbohydrates and fats, will support muscle growth and recovery. Additionally, make sure to consume an adequate amount of calories to support your training goals.

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

Oranges with peel have a higher environmental impact compared to Agar Seaweed. Oranges require more water, land, and resources to grow, while Agar Seaweed is a more sustainable option as it requires less water, land, and resources to cultivate. Additionally, Agar Seaweed production has a lower carbon footprint and contributes less to deforestation and habitat destruction compared to orange production.