Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Florida Oranges	Frozen Kale	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	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	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	25% 18g	2.33% 1.7g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Kale	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Kale	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	10% 0.091mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	38.2% 0.88mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	19.4% 661mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Kale per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.8 times more Vitamin B1 and 4.8 times more Vitamin B5 than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 18.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Kale provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Kale:

• 7 oz of Frozen Kale, Unprepared contain 3.2 times more Calcium, 10.3 times more Iron, 1.8 times more Magnesium, 18.5 times more Manganese, 2.4 times more Phosphorus and 2 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Frozen Kale 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 Frozen Kale, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.4 times more Carbohydrate and 10.8 times more Sugars than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 10.6 times more Omega 3 and 3.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Kale offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Kale

What are the health benefits of Florida Oranges compared to Frozen Kale?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Frozen kale, on the other hand, is rich in vitamins A, K, and C, as well as minerals like calcium and iron. It is also a good source of antioxidants. Both Florida oranges and frozen kale offer unique health benefits, so incorporating both into your diet can help provide a variety of nutrients for overall health.

Can I lose weight easier by eating more Florida Oranges or Frozen Kale?

Both Florida oranges and frozen kale can be beneficial for weight loss due to their high fiber and nutrient content. However, kale is lower in calories and higher in fiber compared to oranges, making it a more weight-loss friendly option. Incorporating a variety of fruits and vegetables, including kale, into your diet can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Florida Oranges or more Frozen Kale to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both Florida Oranges and Frozen Kale offer unique benefits for muscle growth. Oranges are rich in vitamin C, which supports collagen production for muscle repair, while Kale is high in iron and calcium, essential for muscle function. Including both in your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Florida Oranges compared to Frozen Kale?

Producing Florida oranges has a higher environmental impact compared to frozen kale. Oranges require more water, pesticides, and transportation due to their delicate nature and longer growing season. On the other hand, kale is a hardy crop that can be grown in a variety of climates with less water and pesticides. Choosing frozen kale over Florida oranges can help reduce your carbon footprint and support sustainable agriculture practices.