Comparing Nutrients in 7 ounces Valencia Oranges VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Purslane	33%	13%	54%

Macro Nutrients

	Valencia Oranges	Purslane	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.26% 0.21g	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	5.17% 6.73g	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	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Purslane	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	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11% 0.14mg	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	5.95% 24μg	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	46.3% 41.7mg	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	Purslane	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 129mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	26% 0.6mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	29% 980mg	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	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Purslane per 7 oz

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

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

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B1, 6.9 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.3 times more Vitamin C than Purslane.
• While 7 oz of Raw Purslane contain 2.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Purslane provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Purslane have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Purslane:

• 7 oz of Raw Purslane contain 1.6 times more Calcium, 3.1 times more Copper, 22.1 times more Iron, 6.8 times more Magnesium, 13.2 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Purslane contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Raw Purslane lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.5 times more Carbohydrate than Purslane.
• While 7 oz of Raw Purslane contain 11 times more Omega 3 and 2 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 Purslane provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Purslane

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

Valencia oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy skin. Purslane, on the other hand, is rich in omega-3 fatty acids, vitamins A, C, and E, as well as minerals like magnesium and potassium. It also has anti-inflammatory properties and may help improve heart health. Both Valencia oranges and purslane offer unique health benefits and can be part of a balanced vegan diet.

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

Both Valencia oranges and purslane can be beneficial for weight loss due to their high fiber content and low calorie density. However, purslane is particularly rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation and support overall health. Including a variety of fruits and vegetables in your diet, including both Valencia oranges and purslane, can help you achieve your weight loss goals more effectively.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. While Valencia oranges are a good source of vitamin C and fiber, Purslane is a leafy green vegetable that is rich in protein, omega-3 fatty acids, and various vitamins and minerals. Including Purslane in your diet can help support muscle growth and recovery. Additionally, incorporating other plant-based protein sources such as legumes, nuts, seeds, and whole grains can further support your muscle-building goals.

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

Valencia oranges have a higher environmental impact compared to purslane due to factors such as water usage, land usage, and pesticide use in conventional orange farming. Purslane is a resilient plant that requires less water and land to grow, making it a more sustainable option.