Comparing Nutrients in 1 pound Florida Oranges VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Watercress	60%	6%	34%

Macro Nutrients

	Florida Oranges	Watercress	Recommended Dietary Allowance
Energy	7.2% 209kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	57% 41.5g	1.25% 0.91g	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	28.6% 11g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watercress	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	80.6% 726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	45% 0.59mg	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	19.3% 77μg	10.2% 41μg	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	227% 204mg	217% 195mg	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	5.44% 0.82mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	945% 1134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Watercress	Recommended Dietary Allowance
Calcium	19.5% 195mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	39% 0.35mg	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	5.1% 0.41mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	48% 1.1mg	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	7.78% 54.4mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.7% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Watercress per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Watercress:

• 1 pound of Florida Oranges has 2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Watercress.
• While 1 lb of Raw Watercress contains 14.5 times more Vitamin A, 3 times more Vitamin B2, 2.5 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Watercress provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Watercress have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Watercress:

• 1 lb of Raw Watercress contains 2.8 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 10.2 times more Manganese, 5 times more Phosphorus, 2 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Watercress contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 8.9 times more Carbohydrate, 45.7 times more Sugars and 4.8 times more Fiber than Watercress.
• While 1 lb of Raw Watercress contains 3.3 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• 1 pound of Watercress provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Raw Watercress provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.