Comparing Nutrients in 7 ounces Florida Oranges VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Florida Oranges	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.012% 0.002g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	25% 18g	26.3% 19g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	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	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	11.8% 0.15mg	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	6.45% 25.8μg	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	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	31% 0.28mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	5.18% 0.12mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25% 851mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Jerusalem-artichokes per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Jerusalem-artichokes:

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B9 and 11.3 times more Vitamin C than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Jerusalem-artichokes:

• 7 ounces of Florida Oranges have 3.1 times more Calcium than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 3.6 times more Copper, 37.8 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 6.5 times more Phosphorus and 2.5 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Jerusalem-artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.5 times more Fiber than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Jerusalem-artichokes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Jerusalem-artichokes

What are the health benefits of Florida Oranges compared to Jerusalem-artichokes?

Florida oranges are a great source of vitamin C, which supports the immune system and skin health. They also contain fiber, which aids in digestion and helps maintain a healthy weight. On the other hand, Jerusalem artichokes are high in inulin, a prebiotic fiber that supports gut health and may improve blood sugar control. Both are nutritious options, but Florida oranges are higher in vitamin C while Jerusalem artichokes are higher in inulin.

Can I lose weight easier by eating more Florida Oranges or Jerusalem-artichokes?

Both Florida oranges and Jerusalem artichokes can be beneficial for weight loss due to their high fiber content and low calorie density. However, it ultimately depends on your overall diet and lifestyle habits. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and plant-based proteins, can support weight loss and overall health. Remember to focus on a balanced diet and portion control for sustainable weight loss.

Should I eat more Florida Oranges or more Jerusalem-artichokes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Florida Oranges and Jerusalem artichokes are not high in protein compared to other plant-based foods. Instead, focus on incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Jerusalem-artichokes?

Producing Florida oranges typically has a higher environmental impact compared to Jerusalem artichokes. Oranges require more water, pesticides, and transportation due to their delicate nature and longer growing season. Jerusalem artichokes, on the other hand, are a hardy, low-maintenance crop that can be grown in a variety of climates with minimal inputs. Choosing locally grown, seasonal produce like Jerusalem artichokes can help reduce the environmental footprint of your food choices.