Comparing Nutrients in 7 ounces Florida Oranges VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Florida Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	123% 1.6mg	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	8.43% 33.7μg	63.5% 254μg	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	99% 89.3mg	194% 175mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44.3% 0.4mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	46.2% 1.06mg	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	3.4% 24mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Balsam-pear , Leafy Tips per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Balsam-pear , Leafy Tips:

• 7 ounces of Florida Oranges have 4 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 7.9 times more Vitamin A, 1.8 times more Vitamin B1, 9.1 times more Vitamin B2, 2.8 times more Vitamin B3, 15.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 2 times more Vitamin C than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Balsam-pear , Leafy Tips:

• 7 oz of Raw Balsam-pear , Leafy Tips contain 2 times more Calcium, 5.2 times more Copper, 22.7 times more Iron, 8.5 times more Magnesium, 22.3 times more Manganese, 8.3 times more Phosphorus, 3.6 times more Potassium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Balsam-pear , Leafy Tips contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.5 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 7.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Florida Oranges VS Balsam-pear , Leafy Tips

What are the health benefits of Florida Oranges compared to Balsam-pear , Leafy Tips?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Balsam-pear, also known as bitter melon, is rich in vitamins A, C, and K, as well as antioxidants, which can help with blood sugar control and inflammation. Leafy greens like spinach and kale are packed with vitamins, minerals, and antioxidants that support overall health, including eye health, bone health, and skin health. Each of these foods offers unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for optimal health.

Can I lose weight easier by eating more Florida Oranges or Balsam-pear , Leafy Tips?

Both Florida Oranges and Balsam-pear (bitter melon) are nutritious options that can support weight loss when included as part of a balanced diet. Florida Oranges are a good source of vitamin C and fiber, which can help with satiety and digestion. Balsam-pear is low in calories and rich in antioxidants, which may aid in weight management. Leafy greens like spinach and kale are also excellent choices for weight loss due to their low calorie content and high nutrient density. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet can help support weight loss efforts. Remember, weight loss is best achieved through a combination of a healthy diet and regular physical activity.

Should I eat more Florida Oranges or more Balsam-pear , Leafy Tips to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Florida Oranges are a good source of vitamin C and Balsam-pear Leafy Tips are rich in fiber and antioxidants, but for muscle building, focus on incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet. These foods will provide the essential amino acids needed for muscle repair and growth.

What is the environmental impact of producing Florida Oranges compared to Balsam-pear , Leafy Tips?

The environmental impact of producing Florida oranges is generally higher compared to balsam-pear and leafy tips. Orange groves require significant amounts of water, pesticides, and fertilizers to maintain production, leading to water pollution and soil degradation. In contrast, balsam-pear and leafy tips are typically easier to grow with fewer inputs, making them more environmentally sustainable options.