Comparing Nutrients in 7 ounces Oranges with Peel VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Sugar-apples	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.47% 0.079g	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	36% 47g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sugar-apples	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.5% 0.4mg	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	6.95% 27.8μg	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	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Sugar-apples	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19% 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	15% 1.2mg	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	NA	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.4% 490mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sugar-apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sugar-apples:

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Sugar-apples provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sugar-apples:

• 7 ounces of Oranges with Peel have 2.9 times more Calcium and 1.3 times more Iron than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Sugar-apples lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sugar-apples contain 1.5 times more Energy, 1.5 times more Carbohydrate and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Sugar-apples offer comparable quantities of Fiber per seven ounces.
• Both Raw Oranges with Peel as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Sugar-apples

What are the health benefits of Oranges with Peel compared to Sugar-apples?

Oranges with peel are a great source of fiber, vitamin C, and antioxidants. The peel contains even higher amounts of these nutrients compared to just the fruit itself. Sugar-apples, on the other hand, are rich in vitamins, minerals, and dietary fiber. Both fruits offer health benefits, but oranges with peel may provide more antioxidants and vitamin C, while sugar-apples are a good source of fiber and other essential nutrients. It's important to include a variety of fruits in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Oranges with Peel or Sugar-apples?

Both oranges with peel and sugar-apples can be part of a healthy diet for weight loss due to their high fiber content and low calorie density. However, it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and legumes while being mindful of portion control is key for successful weight loss.

Should I eat more Oranges with Peel or more Sugar-apples 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 amounts of protein needed for muscle growth. Sugar-apples, on the other hand, are a good source of carbohydrates and some essential nutrients, but they also do not provide a significant amount of protein. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Additionally, consuming a balanced diet that meets your calorie and nutrient needs, along with a consistent training routine, will help you build muscle effectively.

What is the environmental impact of producing Oranges with Peel compared to Sugar-apples?

Oranges with peel generally have a lower environmental impact compared to sugar-apples. Oranges are typically grown in larger quantities and require less water and resources to produce. Additionally, oranges are often more resilient to pests and diseases, reducing the need for chemical pesticides. Sugar-apples, on the other hand, are more delicate fruits that require specific growing conditions and may be more susceptible to environmental stressors. Overall, choosing oranges over sugar-apples can help reduce the environmental footprint of fruit production.