Comparing Nutrients in 7 ounces Oranges with Peel VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Oranges with Peel	Green Soybeans	Recommended Dietary Allowance
Energy	4.3% 125kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	33% 5.6g	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	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Soybeans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	14% 139mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Soybeans per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.4 times more Vitamin C than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 4.4 times more Vitamin B1, 3.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Green Soybeans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Green Soybeans:

• 7 ounces of Oranges with Peel have 1.2 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.8 times more Calcium, 2.2 times more Copper, 4.4 times more Iron, 4.6 times more Magnesium, 8.8 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium and 9 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 ounces of Oranges with Peel have 1.4 times more Carbohydrate than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.3 times more Energy, 22.7 times more Fat, 22.5 times more Saturated Fat, 23.5 times more Omega 3, 64.2 times more Omega 6 and 10 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Green Soybeans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Green Soybeans

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Green soybeans, on the other hand, are rich in protein, fiber, and various vitamins and minerals, which can help with muscle growth, heart health, and blood sugar control. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and green soybeans are nutritious foods that can support weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while green soybeans are rich in protein and fiber. Incorporating a variety of whole plant foods like these into your diet can help you feel full and satisfied while also providing essential nutrients for overall health. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes in addition to specific foods.

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

Both oranges and green soybeans can be beneficial for muscle gain while training consistently. Oranges are a good source of vitamin C, which can help with muscle recovery and repair. Green soybeans are high in protein, which is essential for muscle growth and repair. It is important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle growth and overall health.

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

Producing oranges with peel generally has a lower environmental impact compared to green soybeans. Oranges require less water, land, and energy to grow, and they also have a smaller carbon footprint. However, it's important to consider factors such as transportation distance and farming practices when evaluating the overall environmental impact of each food.