Comparing Nutrients in 7 ounces Florida Oranges VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pecans	5%	88%	7%

Macro Nutrients

	Florida Oranges	Pecans	Recommended Dietary Allowance
Energy	3.15% 91kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	241% 41g	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	25% 18g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	50% 19g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pecans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.5% 2.3mg	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	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pecans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.54μg	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	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pecans per 7 oz

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

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

• 7 ounces of Florida Oranges have 40.9 times more Vitamin C than Pecans.
• While 7 oz of Pecans nuts contain 6.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 1.3 times more Vitamin B9, 7.8 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 Pecans have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Pecans:

• 7 ounces of Florida Oranges have 24.8 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 1.6 times more Calcium, 30.8 times more Copper, 28.1 times more Iron, 12.1 times more Magnesium, 187.5 times more Manganese, 23.1 times more Phosphorus, 2.4 times more Potassium, 7.6 times more Selenium and 56.6 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 2.3 times more Sugars than Pecans.
• While 7 oz of Pecans nuts contain 15 times more Energy, 342.7 times more Fat, 247.2 times more Saturated Fat, 89.6 times more Omega 3, 665.4 times more Omega 6, 4 times more Fiber and 13.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pecans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Florida Oranges VS Pecans

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. Pecans, on the other hand, are rich in healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They also provide important nutrients like magnesium and zinc. Both Florida oranges and pecans can be part of a healthy vegan diet, offering unique health benefits.

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

Both Florida oranges and pecans can be part of a healthy weight loss diet due to their nutrient content and fiber. Oranges are low in calories and high in vitamin C and fiber, which can help with satiety and digestion. Pecans are a good source of healthy fats and protein, which can also help keep you full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like oranges and pecans can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Pecans are a good source of healthy fats and fiber but are not high in protein. Florida Oranges are a good source of vitamin C and fiber but are also not high in protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

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

The environmental impact of producing Florida oranges is generally lower compared to pecans. Oranges require less water, fertilizer, and pesticides to grow, and they have a lower carbon footprint overall. Pecans, on the other hand, require more water and resources to cultivate, making them less environmentally friendly. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.