Comparing Nutrients in 7 ounces Oranges with Peel VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yautia	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Yautia	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.51% 0.16g	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	36% 47g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yautia	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36% 0.47mg	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	8.43% 33.7μg	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	11.5% 10.3mg	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	Yautia	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	56.7% 0.51mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35% 1187mg	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	2.78% 41.7mg	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	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yautia per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 13.7 times more Vitamin C than Yautia .
• While 7 oz of Raw Yautia contain 1.3 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Yautia provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Yautia have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 7.8 times more Calcium than Yautia .
• While 7 oz of Raw Yautia contain 4.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Yautia contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Yautia lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Yautia lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Fiber than Yautia .
• While 7 oz of Raw Yautia contain 1.6 times more Energy and 1.5 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Yautia offer comparable quantities of Protein per seven ounces.

Frequently Asked Questions about Oranges with Peel VS Yautia

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

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Yautia, on the other hand, is a starchy root vegetable that provides carbohydrates and some vitamins and minerals. Oranges with peel may offer more health benefits due to their higher nutrient content and antioxidant properties.

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

Both oranges with peel and yautia can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel are high in vitamin C and antioxidants, while yautia is a starchy root vegetable rich in fiber and essential nutrients. Including a variety of whole plant foods like fruits, vegetables, whole grains, and legumes can support weight loss by providing essential nutrients, fiber, and satiety. Remember, weight loss is ultimately achieved through a combination of a balanced diet and regular physical activity.

Should I eat more Oranges with Peel or more Yautia 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, but they do not provide significant protein for muscle building. Yautia, on the other hand, is a starchy root vegetable that can provide carbohydrates for energy during workouts. To support muscle growth, prioritize consuming plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds, along with a variety of fruits and vegetables for overall health and recovery.

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

Oranges with peel have a lower environmental impact compared to yautia. Oranges are typically grown in orchards that require less land, water, and resources compared to root vegetables like yautia. Additionally, oranges have a higher yield per acre, reducing the overall environmental footprint of production.