Comparing Nutrients in 7 ounces Florida Oranges VS Kale

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Kale	27%	31%	42%

Macro Nutrients

	Florida Oranges	Kale	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.4% 0.58g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	25% 18g	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Kale	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Kale	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.7% 0.11mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	79.4% 1.83mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20.3% 691mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Kale per 7 oz

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

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

• 7 oz of Raw Kale contain 21.9 times more Vitamin A, 8.7 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9, 2.1 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Kale provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Kale:

• 7 oz of Raw Kale contain 5.9 times more Calcium, 1.4 times more Copper, 17.8 times more Iron, 3.3 times more Magnesium, 38.3 times more Manganese, 4.6 times more Phosphorus, 2.1 times more Potassium, more Sodium and 4.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Kale contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Kale lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.6 times more Carbohydrate and 9.2 times more Sugars than Kale.
• While 7 oz of Raw Kale contain 34.4 times more Omega 3, 1.7 times more Fiber and 4.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Kale

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

Florida oranges are high in vitamin C, which is important for immune function and skin health. They also contain fiber, which is beneficial for digestion. Kale, on the other hand, is a powerhouse of nutrients, including vitamins A, C, and K, as well as minerals like calcium and iron. It is also rich in antioxidants and has anti-inflammatory properties. Both Florida oranges and kale are nutritious choices, but kale may offer a wider range of health benefits due to its nutrient density.

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

Both Florida oranges and kale can be beneficial for weight loss due to their low calorie and high fiber content. However, kale is lower in calories and higher in fiber compared to Florida oranges, making it a more weight-loss friendly option. Additionally, kale is a nutrient-dense leafy green vegetable that is rich in vitamins, minerals, and antioxidants, which can support overall health and weight management. Incorporating both Florida oranges and kale into a balanced diet can help promote weight loss and provide a variety of essential nutrients.

Should I eat more Florida Oranges or more 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 kale offer unique nutritional benefits that can support muscle growth. Oranges are rich in vitamin C, which aids in collagen synthesis and supports muscle recovery. Kale is a great source of plant-based iron, which is essential for oxygen transport to muscles during exercise. Including both oranges and kale in your diet can help you achieve your muscle-building goals.

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

Producing Florida Oranges has a higher environmental impact compared to Kale due to factors such as water usage, pesticide use, transportation emissions, and land use. Kale typically requires less water, pesticides, and land to grow, making it a more sustainable option for the environment.