Comparing Nutrients in 7 ounces Valencia Oranges VS Native Persimmons

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Native Persimmons	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Native Persimmons	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	NA	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	NA	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	NA	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	146% 131mg	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	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	Native Persimmons	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	NA	11mg per day for Men 19-50 years
Water	4.63% 171g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Native Persimmons per 7 oz

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

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

• 7 oz of Raw Native Persimmons contain 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Native Persimmons have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Valencia Oranges have 1.5 times more Calcium and 1.3 times more Water than Native Persimmons.
• While 7 oz of Raw Native Persimmons contain 27.8 times more Iron, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Native Persimmons contain 2.6 times more Energy and 2.8 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Raw Native Persimmons provide inadequate amounts of Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Native Persimmons

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

Valencia oranges are a good source of vitamin C, which supports immune function and skin health, while native persimmons are rich in fiber and antioxidants, which are beneficial for heart health and digestion. Both fruits are nutritious choices, providing a variety of vitamins and minerals essential for overall health.

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

Both Valencia oranges and native 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, the key to weight loss is creating a calorie deficit, so it's important to focus on overall calorie intake and balance it with physical activity. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can help support weight loss in a healthy way.

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

Both Valencia oranges and native persimmons can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically support muscle growth, Valencia oranges may be the better choice as they also provide a good source of potassium, which is essential for muscle function and recovery. Additionally, the natural sugars in Valencia oranges can provide a quick source of energy for your workouts. Incorporating a variety of fruits and vegetables into your diet, including both Valencia oranges and native persimmons, can help support overall muscle health and performance.

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

Valencia Oranges have a higher environmental impact compared to Native Persimmons due to factors such as water usage, pesticide use, transportation emissions, and land use. Persimmons are typically grown with fewer inputs and have a lower carbon footprint, making them a more environmentally friendly choice.