Comparing Nutrients in 7 ounces Florida Oranges VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Garden Cress	27%	16%	57%

Macro Nutrients

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.2% 63.5kcal	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	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.77% 0.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	25% 18g	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Garden Cress	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	37.5% 0.34mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	35.4% 1203mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	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 Garden Cress per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1 than Garden Cress.
• While 7 oz of Raw Garden Cress contain 31.5 times more Vitamin A, 6.5 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.5 times more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Garden Cress provide similar amounts of Vitamin B5 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 Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Garden Cress:

• 7 oz of Raw Garden Cress contain 1.9 times more Calcium, 4.4 times more Copper, 14.4 times more Iron, 3.8 times more Magnesium, 23 times more Manganese, 6.3 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Garden Cress 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 Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.1 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fiber than Garden Cress.
• While 7 oz of Raw Garden Cress contain 6.9 times more Omega 3 and 3.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Garden Cress

What are the health benefits of Florida Oranges compared to Garden Cress?

Florida oranges are a good source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and may help lower cholesterol levels. Garden cress is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is known for its antioxidant properties and potential anti-inflammatory effects. Both Florida oranges and garden cress offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both Florida oranges and garden cress can be beneficial for weight loss due to their low calorie and high nutrient content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than you burn. Incorporating a variety of fruits and vegetables, along with a balanced diet and regular physical activity, can support weight loss efforts. It's important to focus on overall dietary patterns rather than specific foods for weight loss success.

Should I eat more Florida Oranges or more Garden Cress 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 Garden Cress are nutritious options, but Garden Cress is a better choice for muscle building as it is higher in protein and contains essential amino acids needed for muscle growth. Incorporating Garden Cress into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle development.

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

The environmental impact of producing Florida oranges is generally higher compared to garden cress due to factors such as water usage, land usage, pesticide use, and transportation emissions. Oranges require more water and land to grow, and the use of pesticides in conventional orange farming can contribute to environmental pollution. Garden cress, on the other hand, is a fast-growing crop that requires less water and land, making it a more sustainable option. Additionally, garden cress can often be grown locally, reducing transportation emissions associated with its production.