Comparing Nutrients in 7 ounces Valencia Oranges VS Japanese Persimmons

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Japanese Persimmons	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Japanese Persimmons	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.46% 0.077g	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	15.2% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	NA	% 3.06g	g per day for Men 19-50 years
Fiber	13% 4.96g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Japanese Persimmons	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	18% 161μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.3% 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	3.97% 16μg	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	16.5% 15mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Japanese Persimmons	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	25% 0.22mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	30.6% 0.7mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Japanese Persimmons per 7 oz

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

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

• 7 ounces of Valencia Oranges have 2.9 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 6.5 times more Vitamin C than Japanese Persimmons.
• While 7 oz of Raw Japanese Persimmons contain 6.8 times more Vitamin A and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A
• 7 ounces of Japanese Persimmons have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Japanese Persimmons have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Japanese Persimmons:

• 7 ounces of Valencia Oranges have 5 times more Calcium than Japanese Persimmons.
• While 7 oz of Raw Japanese Persimmons contain 3.1 times more Copper and 15.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Japanese Persimmons contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Manganese
• 7 ounces of Japanese Persimmons lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Raw Japanese Persimmons lack sufficient amounts of Iron and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Japanese Persimmons contain 1.4 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Fiber than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Raw Japanese Persimmons provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Japanese Persimmons

What are the health benefits of Valencia Oranges compared to Japanese Persimmons?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and overall health. Japanese persimmons are rich in vitamins A and C, as well as dietary fiber, which can promote eye health, skin health, and digestive health. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

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

Both Valencia oranges and Japanese persimmons can be part of a healthy weight loss diet due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, it ultimately comes down to your overall diet and lifestyle choices. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, while also staying physically active, will help you achieve your weight loss goals more effectively. Remember to focus on creating a balanced and sustainable eating plan rather than relying on a single food for weight loss.

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

Both Valencia oranges and Japanese persimmons are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscle while training consistently, Valencia oranges may be the better choice. They are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Additionally, the carbohydrates in oranges can provide energy for your workouts. Japanese persimmons are also a good source of vitamins and minerals, but they are lower in protein and carbohydrates compared to oranges. To support muscle growth, it's important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts in addition to fruits like Valencia oranges.

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

Valencia Oranges have a higher environmental impact compared to Japanese Persimmons 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 persimmons are typically grown with fewer chemicals. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas persimmons are more likely to be locally sourced. Choosing persimmons over oranges can help reduce your environmental footprint.