Comparing Nutrients in 7 ounces Florida Oranges VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Florida Oranges	Swiss Chard	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.74% 0.13g	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	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	25% 18g	3% 2.2g	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	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Swiss Chard	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	15% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Swiss Chard	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39.5% 0.36mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	22% 752mg	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	28% 423mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Swiss Chard per 7 oz

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

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

• 7 ounces of Florida Oranges have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 27.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Swiss Chard provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Swiss Chard:

• 7 oz of Raw Swiss Chard contain 4.6 times more Copper, 20 times more Iron, 8.1 times more Magnesium, 15.3 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Swiss Chard contain similar levels of Calcium and 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 Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.1 times more Carbohydrate, 8.3 times more Sugars and 1.5 times more Fiber than Swiss Chard.
• While 7 oz of Raw Swiss Chard 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 Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Swiss Chard

What are the health benefits of Florida Oranges compared to Swiss Chard?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain folate and potassium, important for heart health and blood pressure regulation. On the other hand, Swiss chard is rich in vitamins A, K, and C, as well as minerals like magnesium and iron. It is also a good source of antioxidants and fiber, which can support digestion and overall health. Both Florida oranges and Swiss chard offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both Florida Oranges and Swiss Chard can be beneficial for weight loss due to their low calorie and high nutrient content. However, Swiss Chard is lower in calories and higher in fiber compared to Florida Oranges, making it a more filling and satisfying option for weight loss. Incorporating a variety of fruits and vegetables, including both Florida Oranges and Swiss Chard, into your diet can help support weight loss efforts by providing essential nutrients and promoting overall health.

Should I eat more Florida Oranges or more Swiss Chard 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. Both Florida Oranges and Swiss Chard are nutritious options, but Swiss Chard is a better choice for muscle building as it is a good source of plant-based protein, iron, and magnesium. Including Swiss Chard in your diet along with other protein-rich plant foods like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Producing Florida Oranges generally has a higher environmental impact compared to Swiss Chard due to factors such as water usage, pesticide usage, transportation emissions, and land use. Oranges require more water to grow and are often grown in monoculture, which can lead to soil degradation and pesticide runoff. Swiss Chard, on the other hand, is a leafy green vegetable that typically requires less water and fewer pesticides to grow. Additionally, Swiss Chard can often be grown locally in a variety of climates, reducing the carbon footprint associated with transportation.