Comparing Nutrients in 7 ounces Valencia Oranges VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Valencia Oranges	Swiss Chard	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.74% 0.13g	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	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Swiss Chard	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Swiss Chard	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	39.5% 0.36mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Swiss Chard per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Swiss Chard:

• 7 ounces of Valencia Oranges have 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.6 times more Vitamin C than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 25.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Swiss Chard:

• 7 oz of Raw Swiss Chard contain 1.3 times more Calcium, 4.8 times more Copper, 20 times more Iron, 8.1 times more Magnesium, 15.9 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Swiss Chard contain similar levels of 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 ounces of Valencia Oranges have 3.2 times more Carbohydrate and 1.6 times more Fiber than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 1.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Swiss Chard

What are the health benefits of Valencia Oranges compared to Swiss Chard?

Valencia oranges are rich in vitamin C, which supports immune function and skin health, while Swiss chard is a good source of vitamins A, K, and C, as well as minerals like magnesium and potassium. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Valencia Oranges or Swiss Chard?

Both Valencia oranges and Swiss chard can be beneficial for weight loss due to their low calorie and high fiber content. However, Swiss chard is lower in calories and higher in fiber compared to Valencia oranges, making it a better choice for weight loss. Incorporating a variety of fruits and vegetables, including Swiss chard, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Valencia Oranges or more Swiss Chard to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Swiss chard is a good source of plant-based protein, but Valencia oranges are not. Therefore, you may want to prioritize consuming more Swiss chard to support muscle growth. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains into your diet can also help support your muscle-building goals.

What is the environmental impact of producing Valencia Oranges compared to Swiss Chard?

Valencia oranges have a higher environmental impact compared to Swiss chard due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while Swiss chard is a leafy green that typically requires less water and fewer pesticides. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas Swiss chard is more commonly grown locally. Overall, choosing Swiss chard over Valencia oranges can help reduce your environmental footprint.