Comparing Nutrients in 7 ounces Nectarines VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	17.6% 23g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Florida Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.95% 0.56mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	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	0% 0mg	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	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Nectarines 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 Nectarines vs Florida Oranges:

• 7 ounces of Nectarines have 2.8 times more Vitamin B3 and 4.3 times more Vitamin E than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Nectarines as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Florida Oranges:

• 7 ounces of Nectarines have 2.2 times more Copper, 3.1 times more Iron, 2.3 times more Manganese and 2.2 times more Phosphorus than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 7.2 times more Calcium than Raw Nectarines.
• Both Nectarines and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Nectarines as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Nectarines VS Florida Oranges

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

Nectarines are a good source of vitamin C, vitamin A, and dietary fiber. They are also lower in calories and sugar compared to Florida oranges. Nectarines can help support a healthy immune system, improve digestion, and promote skin health.

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

Both nectarines and Florida oranges are nutritious fruits that can support weight loss as part of a balanced diet. Nectarines are lower in calories and higher in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. On the other hand, Florida oranges are a good source of vitamin C and antioxidants, which can support overall health and weight management. Ultimately, the key to weight loss is creating a calorie deficit through a combination of healthy eating and regular physical activity. Incorporating a variety of fruits, including nectarines and Florida oranges, can contribute to a well-rounded and nutritious diet that supports your weight loss goals.

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

Both nectarines and Florida oranges can be beneficial for muscle gain due to their vitamin C content, which helps with collagen synthesis and muscle repair. However, for muscle gain, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of fruits and vegetables into your diet can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery. Ultimately, the key to gaining muscle while training consistently is to ensure you are consuming a balanced diet that meets your protein and calorie needs.

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

Both nectarines and Florida oranges have environmental impacts associated with their production, but nectarines generally have a lower carbon footprint compared to oranges. Nectarines require less water and land to grow, and they also have a shorter growing season, which can reduce the overall environmental impact of their production. However, it's important to consider other factors such as transportation and packaging when assessing the environmental impact of different fruits.