Comparing Nutrients in 7 ounces Valencia Oranges VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spirulina	64%	10%	26%

Macro Nutrients

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.75% 0.13g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.2% 0.067mg	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	4.47% 18μg	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	2% 1.8mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	132% 1.2mg	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	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	16% 0.37mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Spirulina per 7 oz

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

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

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 53.9 times more Vitamin C than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 2.6 times more Vitamin B1, 8.6 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Spirulina:

• 7 ounces of Valencia Oranges have 3.3 times more Calcium, 1.5 times more Phosphorus and 1.4 times more Potassium than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 16.1 times more Copper, 31 times more Iron, 1.9 times more Magnesium, 8.1 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Spirulina contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Spirulina lack sufficient amounts of Calcium and Phosphorus
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 4.9 times more Carbohydrate and 6.3 times more Fiber than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 2.6 times more Omega 3 and 5.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Spirulina provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Spirulina

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

Valencia oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Spirulina is a nutrient-dense algae that is high in protein, vitamins, and minerals, offering benefits such as improved energy levels, detoxification, and anti-inflammatory properties. Both Valencia oranges and spirulina can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Both Valencia oranges and spirulina can be beneficial for weight loss, but they work in different ways. Valencia oranges are a good source of fiber and vitamin C, which can help with digestion and immune function. Spirulina is a nutrient-dense algae that is high in protein and may help increase feelings of fullness. Including a variety of fruits and vegetables in your diet, including Valencia oranges, can support weight loss efforts. However, spirulina may be more effective in promoting satiety and providing essential nutrients while keeping calorie intake low.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant-based foods. Spirulina is a great source of plant-based protein and essential amino acids, making it a good addition to your diet. However, Valencia Oranges are not particularly high in protein and may not directly contribute to muscle growth. It is recommended to include a combination of protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle development.

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

Producing Valencia Oranges typically has a higher environmental impact compared to Spirulina. Oranges require more water, land, and resources to grow, while Spirulina is a highly sustainable crop that can be cultivated using minimal resources. Additionally, Spirulina has a higher protein content and is rich in essential nutrients, making it a more environmentally friendly and nutritionally dense option.