Comparing Nutrients in 7 ounces Oranges with Peel VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Shallots	13%	1%	86%

Macro Nutrients

	Oranges with Peel	Shallots	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.43% 0.073g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Shallots	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	52.7% 0.68mg	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	17% 67.5μg	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	17.6% 16mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Shallots	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19.4% 0.17mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.58mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Shallots per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 8.9 times more Vitamin C than Shallots.
• While 7 oz of Raw Shallots contain 3.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Shallots provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Raw Shallots have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.9 times more Calcium than Shallots.
• While 7 oz of Raw Shallots contain 1.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Shallots contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Shallots.
• While 7 oz of Raw Shallots contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Shallots offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Shallots

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can help support immune function, digestion, and skin health. Shallots, on the other hand, are a good source of vitamins and minerals like vitamin C, potassium, and manganese, which can help support heart health and reduce inflammation. Both oranges with peel and shallots can be beneficial for overall health when included in a balanced vegan diet.

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

Both oranges with peel and shallots can be part of a healthy weight loss diet due to their low calorie and high fiber content. Oranges with peel provide more fiber and vitamin C, which can support weight loss by promoting fullness and boosting metabolism. Shallots are also low in calories and rich in antioxidants, which can aid in weight management. Incorporating a variety of fruits and vegetables, including oranges with peel and shallots, can help support weight loss when combined with a balanced diet and regular physical activity.

Should I eat more Oranges with Peel or more Shallots 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 essential nutrients for muscle growth and recovery. Oranges with peel are a good source of vitamin C and fiber, while shallots are rich in antioxidants and vitamins. Both can be beneficial for muscle health, but it is also important to include a balance of protein sources, whole grains, legumes, nuts, and seeds in your diet to support muscle growth. Consider incorporating a variety of fruits, vegetables, and plant-based protein sources to optimize muscle-building potential.

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

Oranges with peel generally have a higher environmental impact compared to shallots due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and typically need more land for cultivation compared to shallots. Additionally, the transportation of oranges, especially if they are not grown locally, can contribute to higher carbon emissions. Shallots, being smaller and more compact, tend to have a lower environmental impact in terms of production and transportation.