Comparing Nutrients in 7 ounces Oranges with Peel VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Oranges with Peel	Orange Tomatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.85% 0.14g	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	4.85% 6.3g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.16% 0.12mg	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	14.4% 57.5μg	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	35.3% 31.8mg	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	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	Orange Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13.7% 0.12mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	7.6% 0.17mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Orange Tomatoes per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.4 times more Vitamin C than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 5.8 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Orange Tomatoes provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Orange Tomatoes:

• 7 ounces of Oranges with Peel have 14 times more Calcium, 1.7 times more Iron and 1.8 times more Magnesium than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 1.3 times more Phosphorus and 21 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Orange Tomatoes contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Raw Orange Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.9 times more Energy, 4.9 times more Carbohydrate and 5 times more Fiber than Orange Tomatoes.
• Both Oranges with Peel and Orange Tomatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Orange Tomatoes provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Orange Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Orange Tomatoes

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

Oranges with peel contain more fiber and antioxidants compared to orange tomatoes. The peel of oranges also contains higher amounts of vitamin C and flavonoids, which can help boost the immune system and reduce inflammation. Additionally, the fiber in the peel can aid in digestion and promote gut health.

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

Both oranges with peel and orange tomatoes are healthy options for weight loss due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, oranges with peel may be slightly more beneficial for weight loss as the peel contains additional nutrients and fiber that can further support digestion and satiety. Ultimately, incorporating a variety of fruits and vegetables into your diet, along with other healthy lifestyle habits, is key to successful weight loss.

Should I eat more Oranges with Peel or more Orange Tomatoes to gain more muscles while training consistently?

Both oranges and tomatoes are great sources of nutrients that can support muscle growth. Oranges with peel are rich in vitamin C, fiber, and antioxidants, which can help with muscle recovery and overall health. On the other hand, orange tomatoes are high in vitamin C, potassium, and lycopene, which also support muscle function and recovery. In terms of muscle gain, it's important to focus on a well-rounded diet that includes a variety of fruits and vegetables, along with adequate protein sources and healthy fats. Incorporating both oranges with peel and orange tomatoes into your diet can provide a range of nutrients that support muscle growth and overall health. Remember to also stay hydrated and fuel your body properly before and after workouts to optimize muscle recovery and growth.

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

Oranges with peel have a higher environmental impact compared to orange tomatoes due to the energy and resources required for cultivation, transportation, and packaging. Oranges with peel also produce more waste in the form of peels, which can contribute to landfill methane emissions. Choosing orange tomatoes can be a more sustainable option as they require less water, land, and energy to produce.