Comparing Nutrients in 7 ounces Oranges with Peel VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Waxgourd	10%	12%	78%

Macro Nutrients

	Oranges with Peel	Waxgourd	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.89% 25.8kcal	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	0.099% 0.032g	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	1% 0.17g	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	4.58% 5.95g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Waxgourd	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	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	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.34% 0.069mg	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	2.5% 9.92μg	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	28.7% 25.8mg	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	Waxgourd	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	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	9.92% 0.79mg	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	5% 0.12mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Waxgourd per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 5.5 times more Vitamin C than Waxgourd.
• While 7 oz of Raw Waxgourd contain 2.2 times more Vitamin B2 than Raw Oranges with Peel .
• 7 ounces of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Waxgourd have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Waxgourd:

• 7 ounces of Oranges with Peel have 3.7 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.4 times more Magnesium and 32.7 times more Potassium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 55.5 times more Sodium and 5.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Waxgourd contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges with Peel as well as Raw Waxgourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.8 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Waxgourd.
• 7 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Waxgourd provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Waxgourd

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. The peel also contains higher amounts of certain nutrients like flavonoids and pectin. Wax gourd, on the other hand, is low in calories and rich in water content, making it hydrating and potentially beneficial for weight management. It also contains some vitamins and minerals, but may not be as nutrient-dense as oranges with peel. Ultimately, both can be part of a healthy diet, but oranges with peel may offer more diverse health benefits.

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

Both oranges with peel and wax gourd are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, oranges with peel may be a better choice due to their higher vitamin C content, which can support metabolism and overall health. Additionally, the peel of oranges contains additional fiber and antioxidants that can further support weight loss efforts. It's important to focus on a balanced diet and regular physical activity for sustainable weight loss.

Should I eat more Oranges with Peel or more Waxgourd 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, carbohydrates, and essential vitamins and minerals. Oranges with peel are a good source of vitamin C and fiber, while wax gourd is a low-calorie vegetable that is rich in water and some vitamins and minerals. However, for muscle growth, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet that includes a variety of plant-based protein sources along with regular strength training exercises will support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to wax gourd due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Oranges require more water to grow and are often sprayed with pesticides, while wax gourds are typically grown with less water and fewer chemicals. Additionally, the transportation of oranges over long distances contributes to carbon emissions, whereas wax gourds are often grown locally. Packaging for oranges, such as plastic bags or clamshells, also generates more waste compared to wax gourds, which typically have minimal packaging.