Comparing Nutrients in 7 ounces Florida Oranges VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.37% 39.7kcal	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	0.099% 0.032g	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% 0.17g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	25% 18g	5.53% 4g	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	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	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	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	6.56% 0.085mg	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	3.47% 14μg	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	26.5% 24mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.7% 0.069mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	7.94% 0.18mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.1% 276mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dishcloth Gourd per 7 oz

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

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

• 7 ounces of Florida Oranges have 2 times more Vitamin B1, 2.4 times more Vitamin B9 and 3.8 times more Vitamin C than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 1.5 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Dishcloth Gourd provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Dishcloth Gourd:

• 7 ounces of Florida Oranges have 2.2 times more Calcium and 1.2 times more Potassium than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 4 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese and 2.7 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Dishcloth Gourd contain similar levels of Copper and 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 Dishcloth Gourd lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.7 times more Carbohydrate, 4.5 times more Sugars and 2.2 times more Fiber than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 1.7 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 Dishcloth Gourd provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Dishcloth Gourd

What are the health benefits of Florida Oranges compared to Dishcloth Gourd?

Florida oranges are a great source of vitamin C, which supports a healthy immune system, skin health, and iron absorption. They also contain fiber, potassium, and antioxidants. Dishcloth gourd, on the other hand, is a good source of vitamins A and C, as well as minerals like calcium and iron. Both are nutritious options, but oranges may have a slight edge in terms of vitamin C content.

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

Both Florida oranges and dishcloth gourd can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, can support weight loss in a healthy and sustainable way.

Should I eat more Florida Oranges or more Dishcloth Gourd 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. Florida Oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. Dishcloth Gourd, on the other hand, is a low-calorie vegetable that contains some protein, as well as other important nutrients like vitamins A and C. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet in addition to consuming Florida Oranges and Dishcloth Gourd.

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

Producing Florida oranges typically has a higher environmental impact compared to dishcloth gourd. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. Additionally, transporting oranges over long distances contributes to carbon emissions. Dishcloth gourd, on the other hand, is a more sustainable option as it requires less water and inputs to grow, making it a more eco-friendly choice.