Comparing Nutrients in 7 ounces Florida Oranges VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Florida Oranges	Onions Flakes	Recommended Dietary Allowance
Energy	3.15% 91kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	25% 18g	102% 74.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	48% 18.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Onions Flakes	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Onions Flakes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Onions Flakes per 7 oz

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

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

• 7 oz of Dry Onions Flakes contain 5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 5.5 times more Vitamin B5, 31.4 times more Vitamin B6, 9.8 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Onions Flakes:

• 7 ounces of Florida Oranges have 22.2 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 6 times more Calcium, 10.7 times more Copper, 17.2 times more Iron, 9.2 times more Magnesium, 57.9 times more Manganese, 25.3 times more Phosphorus, 9.6 times more Potassium, 10 times more Selenium and 23.6 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 oz of Dry Onions Flakes contain 7.6 times more Energy, 7.2 times more Carbohydrate, 4.1 times more Sugars, 3.8 times more Fiber and 12.8 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Onions Flakes

What are the health benefits of Florida Oranges compared to Onions Flakes?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support a healthy immune system, heart health, and digestion. On the other hand, onion flakes are a good source of antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic diseases. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Eating more Florida oranges can aid in weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. On the other hand, onion flakes are not typically consumed in large enough quantities to have a significant impact on weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Florida Oranges and Onion Flakes are not significant sources of protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

The environmental impact of producing Florida oranges is generally higher compared to onion flakes due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water and pesticides to grow, and they are typically transported longer distances. On the other hand, onion flakes have a lower environmental impact as they require less water, fewer pesticides, and are often grown closer to where they are processed. Choosing plant-based foods like onion flakes over fruits like oranges can help reduce your environmental footprint.