Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Oranges with Peel	Frozen Turnips	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.22% 0.038g	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	4.5% 5.83g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Turnips	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.33% 0.095mg	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	3.97% 16μg	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	9.7% 8.73mg	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	Frozen Turnips	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.92% 0.089mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	6.13% 0.14mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8% 272mg	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	3.3% 49.6mg	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	5.13% 190g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 16.1 times more Vitamin C than Frozen Turnips.
• 7 ounces of Frozen Turnips have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Frozen Turnips.
• Both Oranges with Peel and Frozen Turnips contain similar levels of Iron, Phosphorus and Water per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Turnips, Unprepared 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, 5.3 times more Carbohydrate, 2.5 times more Fiber and 1.3 times more Protein than Frozen Turnips.
• While 7 oz of Frozen Turnips, Unprepared contain 4 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Frozen Turnips provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Frozen Turnips, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Turnips

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Frozen turnips are a good source of fiber, vitamins, and minerals like vitamin C, potassium, and folate which can support heart health and digestion. Both can be part of a healthy diet, but oranges with peel may offer more vitamin C and antioxidants compared to frozen turnips.

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

Both oranges with peel and frozen turnips can be part of a healthy weight loss diet due to their low calorie and high fiber content. Oranges with peel are a great source of vitamin C and antioxidants, while turnips are rich in fiber and essential nutrients. However, the key to weight loss is creating a calorie deficit by consuming fewer calories than your body needs. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is the most effective way to lose weight in a healthy and sustainable manner.

Should I eat more Oranges with Peel or more Frozen Turnips 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, vitamins, and minerals. Oranges with peel are a good source of vitamin C and fiber, while frozen turnips are a good source of vitamins K and C, as well as fiber. However, for muscle growth, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a balanced diet that includes a variety of plant-based protein sources along with plenty of fruits and vegetables will support muscle development and overall health.

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

Oranges with peel have a higher environmental impact compared to frozen turnips. The production of oranges requires more water, pesticides, and transportation due to their delicate nature and longer growing season. On the other hand, turnips are hardier, require less water and pesticides, and can be stored frozen without the need for constant refrigeration during transportation. Choosing frozen turnips over oranges can help reduce the overall environmental footprint of your food choices.