Comparing Nutrients in 7 ounces Oranges with Peel VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Energy	4.3% 125kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	143% 54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Flaxseed	Recommended Dietary Allowance
Calcium	14% 139mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	NA	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Flaxseed per 7 oz

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

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

• 7 ounces of Oranges with Peel have 118.3 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 16.4 times more Vitamin B1, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 11.8 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 3.6 times more Calcium, 21.4 times more Copper, 7.2 times more Iron, 28 times more Magnesium, 29.2 times more Phosphorus, 4.1 times more Potassium, 36.3 times more Selenium, 15 times more Sodium and 39.5 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 Flaxseed contain 8.5 times more Energy, 140.5 times more Fat, 104.7 times more Saturated Fat, 1425.8 times more Omega 3, 134.2 times more Omega 6, 1.9 times more Carbohydrate, 6.1 times more Fiber and 14.1 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 Flaxseed

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Flaxseeds are high in omega-3 fatty acids, fiber, and lignans, which can help reduce cholesterol levels and support heart health. Both are nutritious options, but oranges with peel may provide a wider range of nutrients.

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

Both oranges with peel and flaxseed can be beneficial for weight loss, but they work 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. Flaxseed is also high in fiber and healthy fats, which can help with satiety and digestion. Incorporating a variety of whole plant foods, including oranges with peel and flaxseed, as part of a balanced diet can support weight loss efforts. Remember to also focus on overall calorie intake, portion sizes, and regular physical activity for successful weight management.

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

To gain more muscles while training consistently, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Oranges with peel can provide additional fiber and vitamin C, but flaxseed is a good source of plant-based omega-3 fatty acids and protein. Incorporating both into your diet can support muscle growth and overall health.

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

The environmental impact of producing oranges with peel is generally higher than producing flaxseed. Oranges require more water, land, and resources to grow compared to flaxseed. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Flaxseed, on the other hand, is a more sustainable crop as it requires less water and land to cultivate. It is important to consider the environmental impact of food production when making dietary choices.