Comparing Nutrients in 7 ounces Florida Oranges VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Florida Oranges	Hearts Of Palm	Recommended Dietary Allowance
Energy	3.15% 91kcal	7.87% 228kcal	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	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.89% 0.15g	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	39% 51g	130g per day for Men 19-50 years
Sugars	25% 18g	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.66% 5.95μg	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	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.8mg	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	124% 1.6mg	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	12% 47.6μg	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	17.6% 16mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hearts Of Palm	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	142% 1.28mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	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	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hearts Of Palm per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Hearts Of Palm:

• 7 ounces of Florida Oranges have 2 times more Vitamin B1 and 5.6 times more Vitamin C than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 4.5 times more Vitamin B2, 2.3 times more Vitamin B3, 15.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Hearts Of Palm:

• 7 ounces of Florida Oranges have 2.4 times more Calcium and 1.3 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 16.5 times more Copper, 18.8 times more Iron, 11.7 times more Phosphorus, 10.7 times more Potassium and 46.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hearts Of Palm contain similar levels of Magnesium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc
• 7 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.6 times more Fiber than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 2.5 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Sugars and 3.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Hearts Of Palm

What are the health benefits of Florida Oranges compared to Hearts Of Palm?

Florida oranges are a rich source of vitamin C, which supports immune function and skin health, while also providing fiber for digestive health. Hearts of palm are low in calories and fat, making them a good option for weight management, and they also contain fiber and essential minerals like potassium. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Florida Oranges or Hearts Of Palm?

Both Florida Oranges and Hearts of Palm can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients in your diet rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will support weight loss in a healthy way.

Should I eat more Florida Oranges or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Hearts of palm are lower in protein compared to Florida Oranges. Therefore, it would be more beneficial to include Florida Oranges in your diet as they are a good source of vitamin C and carbohydrates for energy, while also incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Hearts Of Palm?

Producing Florida Oranges has a higher environmental impact compared to Hearts of Palm. Oranges require more water, pesticides, and land to cultivate, leading to deforestation and habitat destruction. Hearts of Palm, on the other hand, are a more sustainable option as they come from the inner core of certain palm trees without harming the tree itself. Choosing Hearts of Palm over Florida Oranges can help reduce your environmental footprint.