Comparing Nutrients in 7 ounces Oranges with Peel VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Oranges with Peel	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chinese Waterchestnuts	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chinese Waterchestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Chinese Waterchestnuts:

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B9 and 17.8 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Chinese Waterchestnuts:

• 7 ounces of Oranges with Peel have 6.4 times more Calcium and 13.3 times more Iron than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 5.7 times more Copper, 1.6 times more Magnesium, 2.9 times more Phosphorus, 3 times more Potassium and 4.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Oranges with Peel as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Fiber than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Chinese Waterchestnuts offer comparable quantities of Protein per seven ounces.
• Both Raw Oranges with Peel as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Chinese Waterchestnuts

What are the health benefits of Oranges with Peel compared to Chinese Waterchestnuts?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Chinese water chestnuts are low in calories and high in fiber, which can aid in digestion and help with weight management. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants compared to Chinese water chestnuts.

Can I lose weight easier by eating more Oranges with Peel or Chinese Waterchestnuts?

Both oranges with peel and Chinese water chestnuts can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel provide more fiber and vitamin C, while Chinese water chestnuts are lower in calories and carbohydrates. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods, regular physical activity, and proper portion control, is key to successful weight loss.

Should I eat more Oranges with Peel or more Chinese Waterchestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of plant-based foods. Oranges with peel are a good source of vitamin C and fiber, while Chinese water chestnuts are low in calories and high in fiber. Both can be part of a healthy diet, but for muscle gain, it is important to also include protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds. Additionally, ensuring an adequate intake of carbohydrates and fats is essential for energy and overall health.

What is the environmental impact of producing Oranges with Peel compared to Chinese Waterchestnuts?

Oranges with peel have a higher environmental impact compared to Chinese water chestnuts due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with pesticides, whereas water chestnuts can be grown with less water and fewer chemicals. Additionally, oranges are typically transported long distances, contributing to carbon emissions, while water chestnuts are often grown closer to their point of sale. Overall, choosing Chinese water chestnuts over oranges can help reduce the environmental impact of food production.