Comparing Nutrients in 7 ounces Florida Oranges VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Florida Oranges	Hazelnuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	25% 18g	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hazelnuts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	86% 1.1mg	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	56% 224μg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hazelnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hazelnuts per 7 oz

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

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

• 7 ounces of Florida Oranges have 7.1 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 6.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 3.7 times more Vitamin B5, 11 times more Vitamin B6, 6.6 times more Vitamin B9, 83.5 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
• Both Raw Florida Oranges as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Hazelnuts:

• 7 ounces of Florida Oranges have 16.4 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 2.7 times more Calcium, 44.2 times more Copper, 52.2 times more Iron, 16.3 times more Magnesium, 257.3 times more Manganese, 24.2 times more Phosphorus, 4 times more Potassium, 4.8 times more Selenium and 30.6 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 ounces of Florida Oranges have 2.1 times more Sugars than Hazelnuts.
• While 7 oz of Hazelnuts contain 13.7 times more Energy, 289.3 times more Fat, 178.6 times more Saturated Fat, 7.9 times more Omega 3, 252.7 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 21.4 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 Hazelnuts

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Hazelnuts, on the other hand, are rich in healthy fats, vitamin E, and minerals like magnesium and copper. Both are nutritious options, but hazelnuts provide more heart-healthy fats and antioxidants compared to Florida oranges.

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

Both Florida oranges and hazelnuts can be part of a healthy weight loss diet due to their nutrient content and fiber. However, hazelnuts are higher in calories and fat compared to Florida oranges. If you are looking to lose weight, it may be easier to incorporate more Florida oranges into your diet as they are lower in calories and can help you feel full due to their high water and fiber content. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake regardless of the specific food choices.

Should I eat more Florida Oranges or more Hazelnuts 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. Hazelnuts are a good source of plant-based protein, healthy fats, and essential nutrients that can support muscle growth. However, Florida Oranges are not a significant source of protein and may not be the best choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, tofu, and whole grains into your diet will help support muscle growth and overall health.

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

Producing Florida Oranges generally has a higher environmental impact compared to Hazelnuts. Oranges require more water, pesticides, and land to grow, leading to greater resource depletion and potential pollution. Hazelnuts, on the other hand, are a more sustainable option as they require less water and have a lower carbon footprint. Choosing hazelnuts over oranges can be a more environmentally friendly choice.