Comparing Nutrients in 7 ounces Valencia Oranges VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Quinces	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Quinces	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.57% 0.097g	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	23.4% 30.4g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Quinces	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	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	Quinces	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	28.7% 0.26mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11.5% 391mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Quinces per 7 oz

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

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

• 7 ounces of Valencia Oranges have 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 13 times more Vitamin B9 and 3.2 times more Vitamin C than Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Quinces:

• 7 ounces of Valencia Oranges have 3.6 times more Calcium and 1.3 times more Magnesium than Quinces.
• While 7 oz of Raw Quinces contain 3.5 times more Copper and 7.8 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Quinces contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Quinces lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Raw Quinces lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Quinces.
• While 7 oz of Raw Quinces contain 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Quinces provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Quinces

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

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, digestion, and overall health. Quinces are high in fiber, vitamin C, and antioxidants as well, offering similar benefits. Both fruits can contribute to a healthy diet, but Valencia oranges are more commonly consumed and easier to find in many regions.

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

Both Valencia oranges and quinces can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to food choices. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

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

Both Valencia oranges and quinces are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if you are specifically looking to gain more muscle while training consistently, Valencia oranges may be the better choice due to their higher vitamin C content. Vitamin C plays a crucial role in collagen synthesis, which is important for muscle repair and growth. Additionally, the natural sugars in Valencia oranges can provide a quick source of energy for your workouts. Quinces are also a good source of vitamins and minerals, but they may not offer the same muscle-building benefits as Valencia oranges in this context.

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

Valencia oranges have a higher environmental impact compared to quinces due to factors such as water usage, pesticide use, and transportation emissions. Oranges typically require more water to grow and are often treated with more pesticides compared to quinces. Additionally, oranges are usually transported over longer distances, contributing to higher carbon emissions. Choosing quinces over Valencia oranges can help reduce your environmental footprint.