Comparing Nutrients in 7 ounces Florida Oranges VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	25% 18g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	260% 3.37mg	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	25.3% 101μg	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	12.3% 11mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pistachio Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	97% 7.78mg	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	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pistachio Nuts per 7 oz

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

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

• 7 ounces of Florida Oranges have 8 times more Vitamin C than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2.4 times more Vitamin A, 8.7 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 33.3 times more Vitamin B6, 3 times more Vitamin B9 and 15.9 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 19.9 times more Water than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2.4 times more Calcium, 33.3 times more Copper, 43.6 times more Iron, 12.1 times more Magnesium, 50 times more Manganese, 40.8 times more Phosphorus, 6.1 times more Potassium, 14 times more Selenium and 27.5 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 oz of Raw Pistachio Nuts contain 12.2 times more Energy, 215.8 times more Fat, 236.3 times more Saturated Fat, 26.3 times more Omega 3, 454.5 times more Omega 6, 2.4 times more Carbohydrate, 4.4 times more Fiber and 28.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Pistachio Nuts offer comparable quantities of Sugars 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 Pistachio Nuts

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

Florida oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Pistachio nuts, on the other hand, are rich in healthy fats, protein, and fiber, which can help support heart health, regulate blood sugar levels, and promote satiety. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida Oranges and Pistachio Nuts can be part of a healthy weight loss diet due to their nutrient content and relatively low calorie density. Oranges are high in fiber and vitamin C, which can help with satiety and immune function. Pistachio nuts are a good source of protein, healthy fats, and fiber, which can also help keep you full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake when incorporating these foods into your diet.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Pistachio nuts are a good source of plant-based protein, healthy fats, and fiber, making them a great option for muscle building. However, Florida oranges are not a significant source of protein and may not be as effective for muscle gain. Therefore, incorporating more pistachio nuts into your diet may be more beneficial for muscle growth.

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

Producing Florida Oranges generally has a higher environmental impact compared to Pistachio Nuts. Oranges require more water, pesticides, and land to grow, leading to increased water usage, soil degradation, and pesticide contamination. Pistachio Nuts, on the other hand, are a more sustainable option as they require less water and have a lower carbon footprint. Choosing pistachios over oranges can help reduce environmental impact.