Comparing Nutrients in 7 ounces Florida Oranges VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	25% 18g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Romaine Lettuce per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 11.3 times more Vitamin C than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 39.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Florida Oranges have 1.3 times more Calcium than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 10.8 times more Iron, 1.4 times more Magnesium, 6.5 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Romaine Lettuce contain similar levels of Copper and 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 Cos Or Romaine Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.5 times more Carbohydrate and 7.7 times more Sugars than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 10.3 times more Omega 3 and 1.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Romaine Lettuce 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 Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Romaine Lettuce

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

Florida oranges are a great source of vitamin C, which supports the immune system, skin health, and iron absorption. They also contain fiber, antioxidants, and folate. Romaine lettuce, on the other hand, is rich in vitamin K, vitamin A, and folate. It also provides fiber and water content for hydration. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

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

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and Romaine Lettuce are nutritious choices, but Romaine Lettuce would be a better option as it is higher in protein and essential nutrients that support muscle growth and recovery. Additionally, incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet can also help you build muscle effectively.

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

The environmental impact of producing Florida oranges is generally higher compared to romaine lettuce due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water and pesticides to grow, as well as transportation over longer distances. Romaine lettuce, on the other hand, typically requires less water and pesticides and can be grown in a more localized manner. Choosing locally grown, organic produce whenever possible can help reduce the environmental impact of both oranges and romaine lettuce.