Comparing Nutrients in 7 ounces Florida Oranges VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Florida Oranges	Dried Leeks	Recommended Dietary Allowance
Energy	3.15% 91kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	5.5% 0.93g	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	114% 148g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Leeks	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dried Leeks	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dried Leeks per 7 oz

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

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

• 7 oz of Freeze-dried Leeks contain 8 times more Vitamin B1, 10 times more Vitamin B2, 8.8 times more Vitamin B3, 3.1 times more Vitamin B5, 23.7 times more Vitamin B6, 21.5 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Dried Leeks:

• 7 ounces of Florida Oranges have 43.6 times more Water than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 8.4 times more Calcium, 16.8 times more Copper, 84.4 times more Iron, 16.1 times more Magnesium, 109.8 times more Manganese, 28.8 times more Phosphorus, 14.2 times more Potassium, 11.4 times more Selenium, more Sodium and 8.3 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Leeks contain 7 times more Energy, 10 times more Fat, 62.8 times more Omega 3, 15.2 times more Omega 6, 6.5 times more Carbohydrate, 4.3 times more Fiber and 21.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Florida Oranges VS Dried Leeks

What are the health benefits of Florida Oranges compared to Dried Leeks?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Dried leeks are a good source of vitamins A, K, and folate, as well as antioxidants that may help reduce inflammation and support healthy skin. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both Florida Oranges and Dried Leeks can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it ultimately comes down to overall calorie intake and balance of nutrients in your diet. Incorporating a variety of fruits, vegetables, whole grains, and legumes while being mindful of portion sizes and overall energy balance is key for successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Dried leeks are a good source of fiber and certain vitamins, but they are not a significant source of protein. Florida oranges are also not a high protein food. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

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

The environmental impact of producing Florida oranges is generally higher compared to dried leeks. Oranges require more water, pesticides, and fertilizers to grow, as well as transportation costs due to their perishable nature. Dried leeks, on the other hand, have a lower environmental footprint as they are dehydrated and have a longer shelf life, reducing the need for refrigeration and transportation. Choosing dried leeks over Florida oranges can help reduce the overall environmental impact of food production.