Comparing Nutrients in 7 ounces Oranges with Peel VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Oranges with Peel	Sprouted Soybeans	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	39% 6.62g	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	14.6% 19g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sprouted Soybeans	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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	14% 139mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.7% 137g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 4.6 times more Vitamin C than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 oz of Raw Sprouted Soybeans contain 7.5 times more Copper, 2.6 times more Iron, 5.1 times more Magnesium, 7.5 times more Phosphorus, 2.5 times more Potassium and 10.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Sprouted Soybeans contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Carbohydrate and 4.1 times more Fiber than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 1.9 times more Energy, 22.3 times more Fat, 26.5 times more Saturated Fat, 27.8 times more Omega 3, 75.9 times more Omega 6 and 10.1 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 Sprouted Soybeans

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of these nutrients compared to just the flesh. On the other hand, sprouted soybeans are rich in protein, fiber, and various vitamins and minerals. Both foods offer unique health benefits, so it's beneficial to include a variety of plant-based foods in your diet for optimal nutrition.

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

Both oranges with peel and sprouted soybeans can be beneficial for weight loss due to their high fiber content and nutrient density. Oranges with peel provide fiber and vitamin C, while sprouted soybeans are a good source of plant-based protein and other essential nutrients. Incorporating a variety of whole plant foods, including these options, into your diet can support weight loss by promoting feelings of fullness, stabilizing blood sugar levels, and providing essential nutrients for overall health. Remember to focus on a balanced diet and consider portion sizes to support your weight loss goals.

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

Both oranges with peel and sprouted soybeans can be beneficial for muscle gain while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Sprouted soybeans are high in protein, which is essential for muscle growth. It is recommended to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients to support your training and muscle-building goals.

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

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