Comparing Nutrients in 7 ounces Florida Oranges VS Plums

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Plums	5%	5%	90%

Macro Nutrients

	Florida Oranges	Plums	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	25% 18g	27% 19.7g	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	8.4% 6.1g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Plums	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Plums	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	4.5% 0.1mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Plums per 7 oz

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

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

• 7 ounces of Florida Oranges have 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.7 times more Vitamin C than Plums.
• While 7 oz of Raw Plums contain more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Plums provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Plums 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 Plums:

• 7 ounces of Florida Oranges have 7.2 times more Calcium and 1.4 times more Magnesium than Plums.
• While 7 oz of Raw Plums contain 1.5 times more Copper, 1.9 times more Iron, 2.2 times more Manganese and 1.3 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Plums contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Plums lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Raw Plums lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.7 times more Fiber than Plums.
• Both Florida Oranges and Plums offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Florida Oranges as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Plums

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

Both Florida oranges and plums are nutritious fruits that offer health benefits. Florida oranges are rich in vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. Plums, on the other hand, are a good source of vitamin K, which is important for bone health and blood clotting. They also contain antioxidants that help protect cells from damage. Overall, both fruits are great choices for a healthy diet, providing a variety of essential nutrients.

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

Both Florida oranges and plums can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is the most effective way to support weight loss.

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

Both Florida oranges and plums can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically support muscle growth, you may want to focus on consuming more protein-rich foods such as legumes, nuts, seeds, tofu, tempeh, and whole grains. Additionally, incorporating a variety of fruits and vegetables into your diet can provide a range of nutrients that support overall health and muscle function.

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

The environmental impact of producing Florida oranges is generally higher compared to plums due to factors such as water usage, pesticides, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, which can harm local ecosystems. Additionally, the transportation of oranges from Florida to other regions can contribute to greenhouse gas emissions. Plums, on the other hand, typically require less water and pesticides to grow, making them a more environmentally friendly option.