Comparing Nutrients in 7 ounces Valencia Oranges VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Valencia Oranges	Hickorynuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hickorynuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Hickorynuts per 7 oz

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

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

• 7 ounces of Valencia Oranges have 24.3 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 10 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 7 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Hickorynuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Hickorynuts:

• 7 ounces of Valencia Oranges have 32.6 times more Water than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.5 times more Calcium, 19.9 times more Copper, 23.6 times more Iron, 17.3 times more Magnesium, 200.4 times more Manganese, 19.8 times more Phosphorus, 2.4 times more Potassium and 71.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Hickorynuts contain 13.4 times more Energy, 214.6 times more Fat, 201.1 times more Saturated Fat, 65.4 times more Omega 3, 468.7 times more Omega 6, 1.5 times more Carbohydrate, 2.6 times more Fiber and 12.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Valencia Oranges VS Hickorynuts

What are the health benefits of Valencia Oranges compared to Hickorynuts?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and protect against chronic diseases. Hickory nuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper which support brain health and energy production. Both are nutritious options, but Valencia oranges are lower in calories and fat, making them a lighter snack choice.

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

Both Valencia oranges and hickory nuts can be part of a healthy weight loss diet due to their nutrient content and relatively low calorie density. However, for weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. It is not about eating more of a specific food, but rather creating a calorie deficit through mindful eating and regular physical activity.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Valencia oranges are a good source of vitamin C and fiber but do not provide significant protein for muscle building. Hickory nuts, on the other hand, are a good source of plant-based protein, healthy fats, and minerals like magnesium and zinc that support muscle growth. Including a variety of protein-rich plant foods like nuts, seeds, legumes, and whole grains in your diet can help support muscle development during training.

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

Valencia oranges have a lower environmental impact compared to hickory nuts. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges are typically grown in larger quantities and have a higher yield per acre compared to hickory nuts, further reducing their environmental footprint.