Comparing Nutrients in 7 ounces Oranges with Peel VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Oranges with Peel	Water Convolvulus	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	4.78% 6.2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	69.5% 625μg	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	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.7% 0.19mg	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	28.3% 113μg	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	121% 109mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	14% 139mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5.07% 0.046mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Water Convolvulus per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Water Convolvulus:

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.3 times more Vitamin C than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 24.2 times more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Water Convolvulus provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Water Convolvulus:

• 7 ounces of Oranges with Peel have 2.5 times more Copper than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 2.1 times more Iron, 5.1 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 56.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Water Convolvulus contain similar levels of Calcium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Water Convolvulus lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.3 times more Energy, 5 times more Carbohydrate and 2.1 times more Fiber than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Water Convolvulus provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Water Convolvulus

What are the health benefits of Oranges with Peel compared to Water Convolvulus?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Water convolvulus, also known as kangkong, is rich in vitamins A and C, as well as minerals like iron and calcium, which can support eye health, immune function, and bone health. Both are nutritious options, but oranges with peel may offer more fiber and vitamin C compared to water convolvulus.

Can I lose weight easier by eating more Oranges with Peel or Water Convolvulus?

Both oranges with peel and water convolvulus are healthy options for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while water convolvulus is low in calories and high in water content, helping you feel full and satisfied. Incorporating a variety of fruits and vegetables into your diet, along with other whole plant-based foods, can support weight loss efforts by providing essential nutrients and promoting overall health. Remember to focus on a balanced diet and regular physical activity for sustainable weight loss.

Should I eat more Oranges with Peel or more Water Convolvulus to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Oranges with peel are a good source of vitamin C and fiber, but they do not provide a significant amount of protein needed for muscle growth. Water convolvulus, on the other hand, is a good source of plant-based protein and other nutrients that can support muscle development. Incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with a balanced training program will help you achieve your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Water Convolvulus?

Oranges with peel have a higher environmental impact compared to water convolvulus due to factors such as water usage, land usage, pesticide use, and transportation emissions. Oranges require more water and land to grow, and often involve the use of pesticides. Water convolvulus, on the other hand, is a leafy green vegetable that typically requires less water and land to cultivate. Additionally, water convolvulus is often grown locally, reducing transportation emissions. Overall, choosing water convolvulus over oranges can have a lower environmental impact.