Comparing Nutrients in 7 ounces Florida Oranges VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cardoon	14%	5%	81%

Macro Nutrients

	Florida Oranges	Cardoon	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.068% 0.022g	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	0.48% 0.081g	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	6.2% 8.08g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cardoon	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	17.7% 0.23mg	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	33.7% 135μg	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	4.4% 3.97mg	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	Cardoon	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	51% 0.46mg	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	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	22% 0.51mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cardoon per 7 oz

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

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

• 7 ounces of Florida Oranges have 5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 22.5 times more Vitamin C than Cardoon.
• While 7 oz of Raw Cardoon contain 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Cardoon have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Raw Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cardoon:

• 7 oz of Raw Cardoon contain 1.6 times more Calcium, 5.9 times more Copper, 7.8 times more Iron, 4.2 times more Magnesium, 10.7 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Cardoon 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 Cardoon lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.8 times more Carbohydrate and 1.5 times more Fiber than Cardoon.
• Both Raw Florida Oranges as well as Raw Cardoon provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Cardoon

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

Florida oranges are a rich source of vitamin C, which supports immune function and skin health. They also contain fiber, potassium, and antioxidants that can help reduce inflammation and support heart health. On the other hand, cardoon is a type of thistle that is high in fiber and antioxidants, which can aid in digestion and reduce oxidative stress in the body. Both Florida oranges and cardoon offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both Florida oranges and cardoon can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can help support weight loss in a healthy and sustainable way.

Should I eat more Florida Oranges or more Cardoon 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. Both Florida Oranges and Cardoon are not particularly high in protein, so it would be beneficial to include other protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, make sure to eat enough calories to support muscle growth and consider working with a vegan nutritionist to create a well-balanced meal plan tailored to your fitness goals.

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

Producing Florida oranges typically has a higher environmental impact compared to cardoon. Orange production requires significant amounts of water, pesticides, and fertilizers, contributing to water pollution and soil degradation. In contrast, cardoon is a resilient plant that requires less water and inputs to grow, making it a more sustainable option with lower environmental impact.