Comparing Nutrients in 7 ounces Oranges with Peel VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Oranges with Peel	Kelp Seaweed	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.23% 0.04g	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	14.6% 19g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0.31% 0.004mg	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	89.3% 357μg	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	6.6% 5.95mg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Kelp Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	17.3% 0.4mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.38% 162g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 46.5 times more Vitamin B6 and 23.7 times more Vitamin C than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 3 times more Vitamin B2, 1.9 times more Vitamin B5 and 6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Kelp Seaweed provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Oranges with Peel as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.2 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 2.4 times more Calcium, 2.3 times more Copper, 3.6 times more Iron, 8.6 times more Magnesium, 1.9 times more Phosphorus, 116.5 times more Sodium and 11.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Kelp Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy, 1.6 times more Carbohydrate and 3.5 times more Fiber than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Kelp Seaweed provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Kelp Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Kelp Seaweed

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Kelp seaweed, on the other hand, is rich in iodine, which is important for thyroid function and metabolism. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you're getting a wide range of nutrients.

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

Both oranges with peel and kelp 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, vitamin C, and antioxidants, while kelp seaweed is rich in iodine and other minerals. Incorporating a variety of whole plant foods, including fruits and vegetables like oranges and seaweed, can support weight loss by providing essential nutrients and promoting feelings of fullness. However, it's important to focus on overall dietary patterns and include a variety of nutrient-dense foods to support long-term weight management.

Should I eat more Oranges with Peel or more Kelp 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 are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Kelp seaweed, on the other hand, is a good source of plant-based protein and also contains essential minerals like iodine, which supports thyroid function and metabolism. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet along with kelp seaweed can help support muscle growth and recovery.

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

Kelp seaweed has a lower environmental impact compared to oranges with peel. Kelp requires less water, land, and resources to grow, and it also helps improve water quality by absorbing excess nutrients. Additionally, kelp farming can sequester carbon dioxide from the atmosphere, making it a more sustainable option for both the environment and our health.