Comparing Nutrients in 7 ounces Valencia Oranges VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Garden Cress	27%	16%	57%

Macro Nutrients

	Valencia Oranges	Garden Cress	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.77% 0.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Garden Cress	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Garden Cress	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	37.5% 0.34mg	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	32.2% 2.58mg	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	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	35.4% 1203mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Garden Cress:

• 7 oz of Raw Garden Cress contain 28.8 times more Vitamin A, 6.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Garden Cress provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Garden Cress:

• 7 oz of Raw Garden Cress contain 2 times more Calcium, 4.6 times more Copper, 14.4 times more Iron, 3.8 times more Magnesium, 24 times more Manganese, 4.5 times more Phosphorus, 3.4 times more Potassium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Garden Cress 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 2.2 times more Carbohydrate and 2.3 times more Fiber than Garden Cress.
• While 7 oz of Raw Garden Cress contain 4.8 times more Omega 3 and 2.5 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Garden Cress

What are the health benefits of Valencia Oranges compared to Garden Cress?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Garden cress is rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help with vision, immune function, and bone health. Both are nutritious choices, but Valencia oranges are higher in vitamin C while garden cress is richer in vitamin A and K.

Can I lose weight easier by eating more Valencia Oranges or Garden Cress?

Both Valencia oranges and garden cress can be beneficial for weight loss due to their low calorie and high nutrient content. However, weight loss ultimately comes down to creating a calorie deficit, where you are burning more calories than you are consuming. It is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support overall health and weight loss goals. Incorporating both Valencia oranges and garden cress into your diet can be a great way to increase your nutrient intake and support your weight loss journey.

Should I eat more Valencia Oranges or more Garden Cress 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 garden cress are nutritious options, but garden cress is higher in protein and essential amino acids, making it a better choice for muscle growth. Incorporating garden cress into your diet along with other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can help support muscle development.

What is the environmental impact of producing Valencia Oranges compared to Garden Cress?

Valencia Oranges have a higher environmental impact compared to Garden Cress due to factors such as water usage, land use, and transportation emissions. Oranges require more water and land to grow, and they are often transported over long distances, contributing to higher carbon emissions. Garden Cress, on the other hand, is a fast-growing crop that typically requires less water and land, making it a more environmentally friendly option.