Comparing Nutrients in 7 ounces Florida Oranges VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Florida Oranges	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.15% 91kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.4% 0.067g	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	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	25% 18g	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.5% 0.16mg	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	36.2% 145μg	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	8.16% 7.34mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.53% 0.032mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	15.4% 0.36mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Butterhead Lettuce per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.8 times more Vitamin B1, 1.7 times more Vitamin B5 and 12.2 times more Vitamin C than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 15.1 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Butterhead Lettuce provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Butterhead Lettuce:

• 7 ounces of Florida Oranges have 1.2 times more Calcium and 2.4 times more Copper than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 13.8 times more Iron, 1.3 times more Magnesium, 7.5 times more Manganese, 2.8 times more Phosphorus and 1.4 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Butterhead Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Florida Oranges as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 5.2 times more Carbohydrate, 9.7 times more Sugars and 2.2 times more Fiber than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 7.5 times more Omega 3 and 1.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Butterhead Lettuce

What are the health benefits of Florida Oranges compared to Butterhead Lettuce?

Florida oranges are a good source of vitamin C, which supports immune function and skin health, while butterhead lettuce is rich in vitamin K, which is important for bone health and blood clotting. Both foods are low in calories and high in fiber, making them good choices for weight management and digestive health. However, oranges are higher in natural sugars and carbohydrates, while lettuce is lower in calories and carbohydrates. Overall, both Florida oranges and butterhead lettuce are nutritious options that can be part of a balanced vegan diet.

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

Both Florida Oranges and Butterhead Lettuce can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Butterhead Lettuce is lower in calories and higher in fiber compared to Florida Oranges, making it a more optimal choice for weight loss. Incorporating a variety of fruits and vegetables, including Butterhead Lettuce, into your diet can help support weight loss efforts by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Butterhead lettuce is low in protein, so I would recommend incorporating more plant-based protein sources such as legumes, tofu, tempeh, and edamame into your diet. Florida oranges are a good source of vitamin C and other nutrients, but they do not provide significant protein for muscle building.

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

Producing Florida oranges generally has a higher environmental impact compared to butterhead lettuce due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water to grow and are often sprayed with pesticides, while lettuce can be grown with less water and fewer chemicals. Additionally, oranges are typically transported longer distances than lettuce, contributing to higher carbon emissions. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both oranges and lettuce.