Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Oranges with Peel	Frozen Strawberries	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.36% 0.062g	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% 18g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.05g	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	5.94% 4.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.27% 0.056mg	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	8.43% 33.7μg	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	91% 81.8mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Strawberries	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.097mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Strawberries per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Frozen Strawberries.
• Both Oranges with Peel and Frozen Strawberries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Strawberries have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Frozen Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Strawberries:

• 7 ounces of Oranges with Peel have 4.4 times more Calcium, 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.3 times more Potassium than Frozen Strawberries.
• Both Oranges with Peel and Frozen Strawberries contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Frozen Strawberries lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Frozen Strawberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.8 times more Energy, 1.7 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Frozen Strawberries.
• 7 ounces of Frozen Strawberries provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Frozen Strawberries provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Strawberries

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

Oranges with peel are a great source of fiber, vitamin C, and antioxidants. The peel of oranges contains higher amounts of certain nutrients like vitamin C and fiber compared to the flesh alone. On the other hand, frozen strawberries are also rich in vitamin C and antioxidants, but may contain slightly less fiber than oranges with peel. Both options are nutritious choices for a healthy diet, but oranges with peel may offer a slight edge in terms of fiber content.

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

Both oranges with peel and frozen strawberries can be beneficial for weight loss due to their high fiber content and low calorie density. However, oranges with peel may have a slight edge as the peel contains additional fiber and nutrients that can help with satiety and digestion. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of fruits and vegetables.

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

Both oranges with peel and frozen strawberries can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, frozen strawberries are also a good source of antioxidants and fiber, which can aid in recovery and overall health. It's important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and overall well-being.

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

Producing oranges with peel generally has a lower environmental impact compared to frozen strawberries. Oranges are typically grown in warmer climates and require less energy and resources for cultivation and transportation. Frozen strawberries, on the other hand, are often grown in colder climates and require more energy for freezing and transportation. Additionally, strawberries are more susceptible to pests and diseases, leading to higher pesticide use. Overall, choosing locally grown and in-season fruits, such as oranges, can help reduce the environmental impact of food production.