Comparing Nutrients in 7 ounces Kumquats VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	25% 18g	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	34% 13g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	7.8% 0.1mg	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	8.43% 33.7μg	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	97% 87mg	99% 89.3mg	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	2% 0.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Florida Oranges	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.6% 0.077mg	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	21.3% 1.7mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	2.07% 0.048mg	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	5.4% 37.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.34% 160g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Kumquats vs Florida Oranges:

• 7 ounces of Kumquats have 2.3 times more Vitamin B2 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.7 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Kumquats.
• Both Kumquats and Florida Oranges provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per seven ounces.
• Both Raw Kumquats as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Kumquats vs Florida Oranges:

• 7 ounces of Kumquats have 1.4 times more Calcium, 2.4 times more Copper, 9.6 times more Iron, 2 times more Magnesium, 5.6 times more Manganese and 1.6 times more Phosphorus than Florida Oranges.
• Both Kumquats and Florida Oranges contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Kumquats as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 1.5 times more Energy, 4.3 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Florida Oranges.
• Both Kumquats and Florida Oranges offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Kumquats as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kumquats VS Florida Oranges

What are the health benefits of Kumquats compared to Florida Oranges?

Kumquats are a good source of fiber, vitamin C, and antioxidants. They also contain essential nutrients like vitamin A, E, and B vitamins. Florida oranges are also rich in vitamin C and fiber, but they are higher in sugar content compared to kumquats. Both fruits offer health benefits, so including a variety of fruits in your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Kumquats or Florida Oranges?

Both kumquats and Florida oranges are low in calories and high in fiber, making them great choices for weight loss. However, kumquats are lower in calories and sugar compared to Florida oranges, so they may be a slightly better option for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet along with other healthy foods and regular exercise is key.

Should I eat more Kumquats or more Florida Oranges to gain more muscles while training consistently?

Both kumquats and Florida oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, Florida oranges are higher in vitamin C, which is important for collagen synthesis and muscle repair. Therefore, incorporating more Florida oranges into your diet may be beneficial for muscle growth while training consistently.

What is the environmental impact of producing Kumquats compared to Florida Oranges?

Kumquats generally have a lower environmental impact compared to Florida oranges due to their smaller size and lower water and land requirements for cultivation. Additionally, kumquats are typically grown in smaller, more sustainable orchards which can help reduce the overall environmental footprint of production.