Comparing Nutrients in 7 ounces Oranges with Peel VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	13% 2.2g	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	85% 111g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	64.2% 24.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	50.7% 0.66mg	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	33.7% 135μg	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	86.4% 77.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	314% 2.82mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	NA	159% 3.66mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sun-dried Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sun-dried Tomatoes:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin C than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 3.4 times more Vitamin A, 5.3 times more Vitamin B1, 9.8 times more Vitamin B2, 18.1 times more Vitamin B3, 6.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sun-dried Tomatoes:

• 7 ounces of Oranges with Peel have 5.7 times more Water than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 1.6 times more Calcium, 25 times more Copper, 11.4 times more Iron, 13.9 times more Magnesium, 16.2 times more Phosphorus, 17.5 times more Potassium, 7.9 times more Selenium, 53.5 times more Sodium and 18.1 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 oz of Sun-dried Tomatoes contain 4.1 times more Energy, 9.9 times more Fat, 25.1 times more Omega 6, 3.6 times more Carbohydrate, 2.7 times more Fiber and 10.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Sun-dried Tomatoes

What are the health benefits of Oranges with Peel compared to Sun-dried Tomatoes?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Sun-dried tomatoes are rich in lycopene, a powerful antioxidant that may help reduce the risk of certain chronic diseases. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Oranges with Peel or Sun-dried Tomatoes?

Both oranges with peel and sun-dried tomatoes can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, oranges with peel may be a better option for weight loss as they are lower in calories and higher in water content, which can help you feel full and satisfied with fewer calories. Additionally, the peel of oranges contains additional fiber and nutrients that can support weight loss and overall health.

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

Both oranges with peel and sun-dried tomatoes can be beneficial for muscle gain, but for different reasons. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Sun-dried tomatoes are rich in lycopene, an antioxidant that can help reduce inflammation in the body, supporting muscle recovery. It's important to have a balanced diet that includes a variety of fruits and vegetables to support overall health and muscle growth.

What is the environmental impact of producing Oranges with Peel compared to Sun-dried Tomatoes?

Oranges with peel have a higher environmental impact compared to sun-dried tomatoes. The production of oranges requires more water, land, and energy, as well as transportation emissions due to their perishable nature. Sun-dried tomatoes, on the other hand, have a lower environmental impact as they require less water, land, and energy to produce and can be preserved without refrigeration, reducing transportation emissions. Choosing sun-dried tomatoes over oranges can help reduce your carbon footprint.