Comparing Nutrients in 7 ounces Florida Oranges VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Florida Oranges	Cashew Nuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	25% 18g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	143% 3.3mg	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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cashew Nuts per 7 oz

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

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

• 7 ounces of Florida Oranges have 90 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.5 times more Vitamin B5, 8.2 times more Vitamin B6, 1.5 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cashew Nuts:

• 7 ounces of Florida Oranges have 16.8 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 56.3 times more Copper, 74.2 times more Iron, 29.2 times more Magnesium, 69 times more Manganese, 49.4 times more Phosphorus, 3.9 times more Potassium, 39.8 times more Selenium and 72.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cashew Nuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.5 times more Sugars than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 12 times more Energy, 208.8 times more Fat, 311.3 times more Saturated Fat, 5.6 times more Omega 3, 251 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 26 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 Cashew Nuts

What are the health benefits of Florida Oranges compared to Cashew Nuts?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also provide fiber, which aids in digestion and helps regulate blood sugar levels. Cashew nuts, on the other hand, are rich in healthy fats, protein, and minerals like magnesium and zinc. They can help support heart health, brain function, and bone strength. Both Florida oranges and cashew nuts are nutritious options, so incorporating a variety of plant-based foods into your diet can help you reap the benefits of both.

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

Both Florida oranges and cashew nuts can be part of a healthy weight loss diet due to their nutrient content and fiber content. However, when it comes to weight loss, it ultimately depends on your overall calorie intake and expenditure. Eating more of one specific food alone will not guarantee weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins like nuts and seeds, while also being mindful of portion sizes and overall calorie intake.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Cashew nuts are a good source of protein, healthy fats, and minerals, but they are not as high in protein as other plant-based sources like legumes, tofu, tempeh, or seitan. Florida oranges are not a significant source of protein, but they are rich in vitamin C and other antioxidants that can support muscle recovery and overall health. To optimize muscle growth, include a variety of plant-based protein sources in your diet, such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains.

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

Producing Florida Oranges generally has a higher environmental impact compared to Cashew Nuts. Oranges require more water, pesticides, and energy for cultivation and transportation. Cashew Nuts, on the other hand, have a lower water footprint and can thrive in more diverse ecosystems. Choosing locally sourced, organic options for both can help reduce their environmental impact.