Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Valencia Oranges	Frozen Nance	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.37% 2.3g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	13% 9.4g	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	% 7.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	39% 15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Nance	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.2% 0.042mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Nance	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.04% 0.081mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	21.4% 0.49mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Nance per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen Nance:

• 7 ounces of Valencia Oranges have 5.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Frozen Nance.
• While 7 oz of Frozen Nance contain 1.9 times more Vitamin C than Raw Valencia Oranges.
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Valencia Oranges as well as Frozen Nance have insufficient amounts of Vitamin A and Vitamin B3 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Nance:

• 7 ounces of Valencia Oranges have 1.7 times more Phosphorus than Frozen Nance.
• While 7 oz of Frozen Nance contain 4.2 times more Iron, 2 times more Magnesium, 10.8 times more Manganese and 1.4 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Nance contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus
• Both Raw Valencia Oranges as well as Frozen Nance lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Nance contain 1.5 times more Energy, 1.4 times more Carbohydrate and 3 times more Fiber than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Frozen Nance provide inadequate amounts of Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Frozen Nance

What are the health benefits of Valencia Oranges compared to Frozen Nance?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, frozen nance is a good source of vitamin C and dietary fiber, but may not offer the same variety of nutrients as Valencia oranges. Overall, both fruits can be part of a healthy diet, but Valencia oranges may offer a wider range of health benefits.

Can I lose weight easier by eating more Valencia Oranges or Frozen Nance?

Both Valencia oranges and frozen nance can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Valencia Oranges or more Frozen Nance to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds. Both Valencia Oranges and Frozen Nance are not significant sources of protein, which is essential for muscle growth. Instead, consider incorporating protein-rich plant foods such as tofu, tempeh, lentils, chickpeas, quinoa, and nuts into your diet to support muscle development. Additionally, ensure you are consuming an adequate amount of calories to fuel your workouts and promote muscle growth.

What is the environmental impact of producing Valencia Oranges compared to Frozen Nance?

Valencia oranges have a higher environmental impact compared to frozen nance due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water to grow and are often sprayed with pesticides, while nance is a smaller fruit that typically requires fewer resources to cultivate. Additionally, the transportation of fresh oranges over long distances contributes to their carbon footprint. Opting for locally sourced or frozen nance can help reduce the environmental impact of your food choices.