Comparing Nutrients in 7 ounces Valencia Oranges VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Valencia Oranges	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	4.6% 5.97g	130g per day for Men 19-50 years
Sugars	NA	NA	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	27% 0.35mg	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	88% 351μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	30.2% 0.27mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	81.4% 1.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Chrysanthemum Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Chrysanthemum Leaves:

• 7 ounces of Valencia Oranges have 34.6 times more Vitamin C than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain 7.8 times more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Chrysanthemum Leaves provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Chrysanthemum Leaves:

• 7 oz of Raw Chrysanthemum Leaves contain 2.9 times more Calcium, 3.7 times more Copper, 25.6 times more Iron, 3.2 times more Magnesium, 41 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium, more Sodium and 11.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Chrysanthemum Leaves 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 4 times more Carbohydrate than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain 3.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Chrysanthemum Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Chrysanthemum Leaves provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Chrysanthemum Leaves

What are the health benefits of Valencia Oranges compared to Chrysanthemum Leaves?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Chrysanthemum leaves are rich in vitamins A and C, as well as minerals like calcium and iron, which can help with eye health, immune function, and bone health. Both are nutritious options, but Valencia oranges may provide more vitamin C and antioxidants compared to Chrysanthemum leaves.

Can I lose weight easier by eating more Valencia Oranges or Chrysanthemum Leaves?

Valencia oranges are a good source of vitamin C and fiber, which can aid in weight loss by promoting satiety and supporting digestion. Chrysanthemum leaves are also nutritious but do not have the same weight loss benefits as oranges. Therefore, incorporating more Valencia oranges into your diet may help you lose weight more easily compared to chrysanthemum leaves.

Should I eat more Valencia Oranges or more Chrysanthemum Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant-based foods. Chrysanthemum leaves are not a significant source of protein, so I would recommend incorporating more protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Valencia oranges are a good source of vitamin C and other nutrients, but they do not provide a significant amount of protein. Focus on a well-balanced diet that includes a variety of plant-based protein sources to support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Chrysanthemum Leaves?

Valencia oranges have a higher environmental impact compared to chrysanthemum leaves due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with pesticides, whereas chrysanthemum leaves are typically grown with fewer inputs. Additionally, the transportation of oranges over long distances contributes to their carbon footprint. Choosing locally sourced, organic produce can help reduce the environmental impact of food production.