Comparing Nutrients in 7 ounces Florida Oranges VS Borage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Borage	28%	24%	48%

Macro Nutrients

	Florida Oranges	Borage	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.05% 0.34g	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	1.27% 0.22g	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	4.67% 6.07g	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	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Borage	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	13% 0.17mg	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	6.45% 25.8μg	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	77% 69.5mg	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	Borage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	30% 0.69mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	27.4% 933mg	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	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Borage per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Borage:

• 7 ounces of Florida Oranges have 1.7 times more Vitamin B1, 6.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Borage.
• While 7 oz of Raw Borage contain 19.1 times more Vitamin A, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Borage:

• 7 oz of Raw Borage contain 2.2 times more Calcium, 3.3 times more Copper, 36.7 times more Iron, 5.2 times more Magnesium, 14.5 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Borage contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Borage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.8 times more Carbohydrate than Borage.
• While 7 oz of Raw Borage contain 2.6 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 Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Borage

What are the health benefits of Florida Oranges compared to Borage?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Borage, on the other hand, is rich in gamma-linolenic acid (an omega-6 fatty acid) and antioxidants, which can help reduce inflammation and support skin health. Both are nutritious options, but Florida oranges are more commonly consumed and provide a wider range of essential nutrients.

Can I lose weight easier by eating more Florida Oranges or Borage?

Both Florida oranges and borage can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can support weight loss by providing essential nutrients and fiber while keeping you feeling full. It's important to focus on overall dietary patterns and portion sizes rather than relying on specific foods for weight loss.

Should I eat more Florida Oranges or more Borage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Borage is a good source of essential fatty acids, but it is not a significant source of protein. Florida Oranges, on the other hand, are a good source of vitamin C and other nutrients, but they do not provide a significant amount of protein either. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Florida Oranges compared to Borage?

Producing Florida oranges generally has a higher environmental impact compared to borage. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. Borage, on the other hand, is a hardy plant that requires less water and fewer inputs to thrive, making it a more sustainable option for the environment.