Comparing Nutrients in 7 ounces Florida Oranges VS Groundcherries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Groundcherries	13%	11%	76%

Macro Nutrients

	Florida Oranges	Groundcherries	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.63% 105kcal	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	NA	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	NA	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	17% 22.2g	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	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Groundcherries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	NA	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	NA	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	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Groundcherries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	NA	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	NA	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.67% 173g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Groundcherries per 7 oz

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

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

• 7 ounces of Florida Oranges have 4.1 times more Vitamin C than Groundcherries.
• While 7 oz of Raw Groundcherries contain 3.3 times more Vitamin A and 7 times more Vitamin B3 than Raw Florida Oranges.
• Both Florida Oranges and Groundcherries provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Groundcherries:

• 7 ounces of Florida Oranges have 4.8 times more Calcium than Groundcherries.
• While 7 oz of Raw Groundcherries contain 11.1 times more Iron and 3.3 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Groundcherries contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 7 ounces of Groundcherries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Groundcherries contain 2.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Groundcherries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Groundcherries provide inadequate amounts of Energy in seven ounces.