Comparing Nutrients in 7 ounces Oranges with Peel VS Chia

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chia	13%	54%	33%

Macro Nutrients

	Oranges with Peel	Chia	Recommended Dietary Allowance
Energy	4.3% 125kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	68% 11.6g	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	64.3% 83.6g	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	180% 68.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chia	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	24.3% 97μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	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	Chia	Recommended Dietary Allowance
Calcium	14% 139mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	204% 1.83mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	NA	235% 5.4mg	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	244% 1707mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chia per 7 oz

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

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

• 7 ounces of Oranges with Peel have 44.4 times more Vitamin C than Chia.
• While 7 oz of Dried Chia Seeds contain 6.2 times more Vitamin B1, 3.4 times more Vitamin B2, 17.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 14.2 times more Water than Chia.
• While 7 oz of Dried Chia Seeds contain 9 times more Calcium, 16.2 times more Copper, 9.7 times more Iron, 23.9 times more Magnesium, 39.1 times more Phosphorus, 2.1 times more Potassium, 78.9 times more Selenium and 41.6 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 Chia Seeds contain 7.7 times more Energy, 102.5 times more Fat, 95.1 times more Saturated Fat, 1114.4 times more Omega 3, 132.6 times more Omega 6, 2.7 times more Carbohydrate, 7.6 times more Fiber and 12.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Chia

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and vitamin C compared to just the fruit. On the other hand, chia seeds are rich in omega-3 fatty acids, fiber, and protein. Both oranges with peel and chia seeds offer unique health benefits, so including both in your diet can provide a variety of nutrients for overall health and well-being.

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

Both oranges with peel and chia seeds can be beneficial for weight loss, but in different ways. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Chia seeds are also high in fiber and healthy fats, which can help with satiety and regulating blood sugar levels. Additionally, chia seeds are a good source of protein, which can further support weight loss by promoting muscle growth and repair. Incorporating both oranges with peel and chia seeds into a balanced diet can contribute to weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Oranges with Peel or more Chia to gain more muscles while training consistently?

To gain more muscle while training consistently, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts. Oranges with peel and chia seeds are nutritious foods but not the best sources of protein for muscle building. Incorporate them into your diet for their other health benefits, but prioritize protein-rich plant foods for muscle growth.

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

Oranges with peel have a higher environmental impact compared to chia seeds. Oranges require more water, land, and resources to grow, whereas chia seeds are more resource-efficient to produce. Choosing chia seeds over oranges can help reduce your carbon footprint and support sustainable food choices.