Comparing Nutrients in 7 ounces Valencia Oranges VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Valencia Oranges	Water Convolvulus	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	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	4.78% 6.2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	69.5% 625μg	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	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14.7% 0.19mg	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	28.3% 113μg	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	121% 109mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	5.07% 0.046mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	14% 0.32mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18.2% 619mg	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	15% 224mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Water Convolvulus per 7 oz

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

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

• 7 ounces of Valencia Oranges have 2.9 times more Vitamin B1 and 1.8 times more Vitamin B5 than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 26.3 times more Vitamin A, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Water Convolvulus provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Water Convolvulus:

• 7 ounces of Valencia Oranges have 1.6 times more Copper than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 1.9 times more Calcium, 18.6 times more Iron, 7.1 times more Magnesium, 7 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Water Convolvulus 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 Water Convolvulus lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.8 times more Carbohydrate than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 2.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Water Convolvulus offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Water Convolvulus provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Water Convolvulus

What are the health benefits of Valencia Oranges compared to Water Convolvulus?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants which can help boost immunity, support heart health, and improve skin health. Water convolvulus, also known as kangkong, is rich in vitamins A, C, and K, as well as minerals like iron and calcium. It is low in calories and high in fiber, making it beneficial for digestion and weight management. Both Valencia oranges and water convolvulus are nutritious options to include in a balanced vegan diet.

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

Both Valencia Oranges and Water Convolvulus are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced diet and portion control rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes an adequate amount of protein, healthy fats, and carbohydrates. Both Valencia Oranges and Water Convolvulus are nutritious options, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with a mix of fruits and vegetables will support muscle growth and overall health.

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

Valencia oranges have a higher environmental impact compared to water convolvulus due to factors such as water usage, land usage, pesticide use, and transportation emissions. Oranges require more water and land to grow, as well as more pesticides for cultivation. On the other hand, water convolvulus is a leafy green vegetable that typically has a lower environmental footprint. Choosing water convolvulus over Valencia oranges can help reduce your environmental impact.