Comparing Nutrients in 7 ounces Valencia Oranges VS Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Burdock Root	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Burdock Root	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	13% 4.96g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Burdock Root	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	36.6% 0.48mg	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% 77.4μg	11.4% 45.6μg	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	107% 96mg	6.6% 5.95mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Burdock Root	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	17% 0.15mg	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	2.23% 0.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	20% 0.46mg	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	4.8% 33.7mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Burdock Root per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Burdock Root:

• 7 ounces of Valencia Oranges have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 16.2 times more Vitamin C than Burdock Root.
• While 7 oz of Raw Burdock Root contain 1.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Burdock Root have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Raw Burdock Root have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Burdock Root:

• 7 oz of Raw Burdock Root contain 2.1 times more Copper, 8.9 times more Iron, 3.8 times more Magnesium, 10.1 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium and 5.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Burdock Root contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Burdock Root contain 1.5 times more Energy, 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Burdock Root provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Burdock Root

What are the health benefits of Valencia Oranges compared to Burdock Root?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Burdock root, on the other hand, is known for its anti-inflammatory and detoxifying properties, supporting liver health and aiding in digestion. Both can be beneficial for overall health, but they offer different nutrients and health benefits.

Can I lose weight easier by eating more Valencia Oranges or Burdock Root?

Both Valencia oranges and burdock root can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, Valencia oranges are higher in natural sugars compared to burdock root, so if you are looking to minimize sugar intake, burdock root may be a better option. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, is key for successful and sustainable weight loss.

Should I eat more Valencia Oranges or more Burdock Root to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia Oranges and Burdock Root are nutritious foods, but for muscle building, you would benefit more from consuming protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Burdock Root?

Valencia Oranges have a higher environmental impact compared to Burdock Root due to factors such as water usage, pesticide usage, transportation emissions, and land use. Burdock Root is typically grown with fewer inputs and has a lower carbon footprint, making it a more environmentally friendly option.