Comparing Nutrients in 7 ounces Oranges with Peel VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.33% 0.57g	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	26.4% 34.3g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25.6% 0.33mg	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	14% 55.6μg	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	NA	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	Lotus Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20.7% 0.19mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	53.6% 1.23mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Lotus Seeds per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin C than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Lotus Seeds:

• 7 ounces of Oranges with Peel have 1.6 times more Calcium than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 1.6 times more Copper, 4 times more Magnesium, 7.6 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lotus Seeds contain 1.4 times more Energy and 3.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Lotus Seeds

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and protect against chronic diseases. Lotus seeds, on the other hand, are high in protein, magnesium, and phosphorus, which can support muscle function, bone health, and energy production. Both foods offer unique health benefits, so incorporating a variety of nutrient-dense foods into your diet is important for overall health and well-being.

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

Both oranges with peel and lotus seeds can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Oranges with peel are high in fiber and vitamin C, which can help with satiety and immune function. Lotus seeds are a good source of protein and fiber, which can also aid in weight loss by promoting fullness. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control in addition to incorporating these foods into your diet.

Should I eat more Oranges with Peel or more Lotus Seeds 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 that provide adequate protein, carbohydrates, and essential vitamins and minerals. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Lotus seeds, on the other hand, are a good plant-based source of protein, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth and recovery.

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

Producing oranges with peel generally has a higher environmental impact compared to lotus seeds. Oranges require more water, land, and resources to grow, while lotus seeds are more sustainable due to their ability to grow in water without the need for extensive land use. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Choosing lotus seeds over oranges can be a more environmentally friendly option.