Comparing Nutrients in 7 ounces Oranges with Peel VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Oranges with Peel	Laver Seaweed	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Laver Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	58.2% 0.52mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	85.2% 1.96mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.8% 706mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.56% 169g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin C than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 20 times more Vitamin A, 8.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Laver Seaweed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 7 times more Magnesium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 4.6 times more Copper, 2.3 times more Iron, 2.6 times more Phosphorus, 1.8 times more Potassium, 24 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Laver Seaweed contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel as well as Raw Laver Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.8 times more Energy, 3 times more Carbohydrate and 15 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 4.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Oranges with Peel as well as Raw Laver Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Laver Seaweed

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and skin health. Laver seaweed is rich in minerals like iodine, iron, and calcium, which are important for thyroid function, red blood cell production, and bone health. Both foods offer unique nutritional benefits, so incorporating a variety of plant-based foods into 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 Laver Seaweed?

Both oranges with peel and laver seaweed can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel provide fiber and vitamin C, while laver seaweed is a good source of iodine and other nutrients. Including a variety of whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet can support weight loss by providing essential nutrients and promoting satiety. Remember to focus on overall balanced and varied diet for sustainable weight loss.

Should I eat more Oranges with Peel or more Laver 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 nutrient-dense foods. Oranges with peel provide vitamin C and fiber, while Laver seaweed is a good source of protein, iron, and other minerals. Both can be beneficial for muscle growth, but incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains is also important for overall muscle development.

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

Producing oranges with peel typically has a higher environmental impact compared to laver seaweed. Oranges require land, water, and energy for cultivation, transportation, and packaging, contributing to deforestation, water usage, and greenhouse gas emissions. Laver seaweed, on the other hand, is a highly sustainable crop that requires minimal resources to grow, making it a more environmentally friendly option.