Comparing Nutrients in 7 ounces Florida Oranges VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	25% 18g	9.83% 7.12g	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	% 6.85g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pine Nuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pine Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	35% 1185mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pine Nuts per 7 oz

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

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

• 7 ounces of Florida Oranges have 56.3 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 51.8 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 Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 2.7 times more Calcium and 38.2 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 33.9 times more Copper, 61.4 times more Iron, 25.1 times more Magnesium, 366.8 times more Manganese, 47.9 times more Phosphorus, 3.5 times more Potassium and 80.6 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Dried Pine Nuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.5 times more Sugars than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 14.6 times more Energy, 325.6 times more Fat, 196 times more Saturated Fat, 14.9 times more Omega 3, 1069.4 times more Omega 6, 1.5 times more Fiber and 19.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pine Nuts 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 Pine Nuts

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

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Pine nuts, on the other hand, are rich in healthy fats, protein, and iron, which can help with energy production and blood health. Both are nutritious options, but they offer different health benefits.

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

Both Florida oranges and pine nuts can be part of a healthy weight loss diet, but pine nuts are higher in calories and fat compared to Florida oranges. If you are looking to lose weight, focusing on consuming more Florida oranges, which are low in calories and high in fiber, can be a better choice. Including a variety of fruits and vegetables in your diet, along with whole grains, legumes, and lean proteins, can help support weight loss in a healthy way. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to consider your overall diet and lifestyle habits.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both Florida Oranges and Pine Nuts are nutritious foods, but for muscle building, Pine Nuts would be a better choice as they are higher in protein and healthy fats compared to Oranges. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

The environmental impact of producing Florida oranges is generally higher compared to pine nuts. Orange production requires significant amounts of water, pesticides, and fertilizers, leading to water pollution and soil degradation. In contrast, pine nuts are typically grown in more natural, forested environments with lower inputs and less environmental impact. Choosing pine nuts over oranges can help reduce your carbon footprint and support sustainable agriculture practices.