Comparing Nutrients in 7 ounces Florida Oranges VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Florida Oranges	Kohlrabi	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.23% 0.04g	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	25% 18g	7.1% 5.16g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Kohlrabi	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	23% 0.3mg	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	7.94% 31.8μg	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	137% 123mg	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	6.35% 0.95mg	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	Kohlrabi	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.4% 0.26mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	12% 0.28mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20.4% 695mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.54% 0.06mg	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 Kohlrabi per 7 oz

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

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

• 7 ounces of Florida Oranges have 2 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B5 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 2.9 times more Vitamin B6, 1.4 times more Vitamin C and 2.7 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Kohlrabi provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Kohlrabi 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 Kohlrabi:

• 7 ounces of Florida Oranges have 1.8 times more Calcium than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 3.3 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 5.8 times more Manganese, 3.8 times more Phosphorus and 2.1 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Kohlrabi contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Kohlrabi lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.9 times more Carbohydrate and 3.5 times more Sugars than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.5 times more Fiber and 2.4 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Kohlrabi

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also provide fiber, potassium, and antioxidants. Kohlrabi, on the other hand, is a good source of fiber, vitamin C, and vitamin B6. It also contains minerals like potassium and calcium. Both Florida oranges and kohlrabi offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and nutrition.

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

Both Florida Oranges and Kohlrabi can be beneficial for weight loss due to their low calorie and high fiber content. However, Kohlrabi is lower in calories and higher in fiber compared to Florida Oranges, making it a more effective option for weight loss. Incorporating a variety of fruits and vegetables, including Kohlrabi, into your diet can help support weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Florida Oranges and Kohlrabi are nutritious choices, but Kohlrabi is a better option for muscle gain as it is a good source of plant-based protein. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Producing Florida oranges typically has a higher environmental impact compared to kohlrabi due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, while kohlrabi is a hardy vegetable that can be grown with less water and fewer chemicals. Additionally, oranges are usually transported long distances to reach consumers, contributing to carbon emissions, whereas kohlrabi is often grown closer to where it is consumed. Overall, choosing locally grown, organic produce like kohlrabi can help reduce the environmental impact of food production.