Comparing Nutrients in 7 ounces Florida Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pomegranates	7%	11%	82%

Macro Nutrients

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	25% 18g	37.4% 27g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35% 0.31mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	10.3% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pomegranates per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.4 times more Vitamin C than Pomegranates.
• While 7 oz of Raw Pomegranates contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 3.3 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 Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Pomegranates:

• 7 ounces of Florida Oranges have 4.3 times more Calcium than Pomegranates.
• While 7 oz of Raw Pomegranates contain 4.1 times more Copper, 3.3 times more Iron, 5 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Pomegranates contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pomegranates contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 2.4 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 Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Pomegranates

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

Both Florida oranges and pomegranates are nutritious fruits with their own unique health benefits. Florida oranges are a great source of vitamin C, which is important for immune function, skin health, and collagen production. They also contain fiber, potassium, and antioxidants. Pomegranates are rich in antioxidants, particularly punicalagins and anthocyanins, which have been shown to have anti-inflammatory and heart-protective effects. They are also a good source of vitamin C, vitamin K, and fiber. Overall, both fruits can be part of a healthy diet, providing a variety of essential nutrients for overall health and well-being.

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

Both Florida oranges and pomegranates can be healthy additions to a weight loss diet due to their high fiber content and nutrient density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns rather than specific foods. Incorporating a variety of fruits and vegetables, along with whole grains, lean proteins, and healthy fats, can support weight loss and overall health.

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

Both Florida oranges and pomegranates can be beneficial for muscle growth due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, pomegranates are also rich in antioxidants and have anti-inflammatory properties that can aid in muscle recovery. Therefore, incorporating both fruits into your diet can be beneficial for muscle growth and overall health.

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

Both Florida Oranges and Pomegranates have environmental impacts associated with their production, but generally speaking, pomegranates have a lower environmental impact compared to oranges. Pomegranates require less water and pesticides to grow, and they have a smaller carbon footprint overall. Additionally, pomegranates are typically grown in regions where they can thrive with minimal intervention, whereas oranges in Florida often require more resources for irrigation and pest control. Choosing pomegranates over oranges can be a more sustainable choice for the environment.