Comparing Nutrients in 1 kilogram Florida Oranges VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Garden Cress	27%	16%	57%

Macro Nutrients

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Energy	16% 460kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	42.3% 55g	130g per day for Men 19-50 years
Sugars	126% 91g	60.7% 44g	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	63% 24g	29% 11g	38g per day for Men 19-50 years
Protein	12.5% 7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	384% 3460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	190% 2.47mg	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	42.5% 170μg	200% 800μg	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	500% 450mg	767% 690mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4516% 5419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Calcium	43% 430mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	189% 1.7mg	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	11.3% 0.9mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	240% 5.53mg	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	17% 120mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Garden Cress per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Garden Cress:

• 1 kilogram of Florida Oranges has 1.3 times more Vitamin B1 than Garden Cress.
• While 1 kg of Raw Garden Cress contains 31.5 times more Vitamin A, 6.5 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.5 times more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Garden Cress provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Garden Cress:

• 1 kg of Raw Garden Cress contains 1.9 times more Calcium, 4.4 times more Copper, 14.4 times more Iron, 3.8 times more Magnesium, 23 times more Manganese, 6.3 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Garden Cress contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Garden Cress lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.1 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fiber than Garden Cress.
• While 1 kg of Raw Garden Cress contains 6.9 times more Omega 3 and 3.7 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in one kilogram.