Comparing Nutrients in 7 ounces Florida Oranges VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Nopales	27%	4%	69%

Macro Nutrients

	Florida Oranges	Nopales	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	25% 18g	3.15% 2.3g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Nopales	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Nopales	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	39.4% 0.91mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15% 510mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Nopales per 7 oz

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

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

• 7 ounces of Florida Oranges have 8.3 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B9 and 4.8 times more Vitamin C than Nopales.
• While 7 oz of Raw Nopales contain 2.1 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Nopales provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Florida Oranges as well as Raw Nopales have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Nopales:

• 7 oz of Raw Nopales contain 3.8 times more Calcium, 1.3 times more Copper, 6.6 times more Iron, 5.2 times more Magnesium, 19 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Nopales 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 Nopales 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 7.9 times more Sugars than Nopales.
• While 7 oz of Raw Nopales contain 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Nopales offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Nopales

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

Florida oranges are a good source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps keep you feeling full. Nopales, or prickly pear cactus, are rich in antioxidants, vitamins, and minerals, and have been shown to help lower blood sugar levels and reduce inflammation. Both are nutritious options, but nopales may offer additional benefits for blood sugar control and inflammation.

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

Both Florida Oranges and Nopales can be beneficial for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than you burn. Incorporating a variety of fruits and vegetables, along with a well-balanced diet and regular physical activity, is key to successful weight loss.

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

Both Florida Oranges and Nopales can be beneficial for muscle gain due to their nutrient content. Florida Oranges are a good source of vitamin C, which can help with collagen production for muscle repair and growth. Nopales, on the other hand, are rich in antioxidants, vitamins, and minerals that support overall health and muscle function. To maximize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both Florida Oranges and Nopales.

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

The environmental impact of producing Florida Oranges is generally higher compared to Nopales. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage, soil degradation, and chemical pollution. Nopales, on the other hand, are a more sustainable option as they require less water and resources to cultivate, making them a more environmentally friendly choice.