Comparing Nutrients in 7 ounces Florida Oranges VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Florida Oranges	Prickly Pears	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.17% 0.37g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	19% 7.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	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	Prickly Pears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17.6% 0.16mg	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	40% 169mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Prickly Pears per 7 oz

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

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

• 7 ounces of Florida Oranges have 7.1 times more Vitamin B1, 2.8 times more Vitamin B9 and 3.2 times more Vitamin C than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.5 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Prickly Pears provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Florida Oranges as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Prickly Pears:

• 7 oz of Raw Prickly Pears contain 1.3 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 8.5 times more Magnesium, 2 times more Phosphorus and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Prickly Pears contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.2 times more Carbohydrate than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.5 times more Fiber than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Prickly Pears

What are the health benefits of Florida Oranges compared to Prickly Pears?

Both Florida oranges and prickly pears are nutritious fruits, but they offer different health benefits. Florida oranges are rich in vitamin C, which supports immune function, skin health, and collagen production. They also contain fiber, potassium, and antioxidants that can help reduce inflammation and protect against chronic diseases. Prickly pears, on the other hand, are high in fiber, vitamin C, and antioxidants. They also contain unique compounds that may help regulate blood sugar levels and support digestion. Overall, both fruits can be part of a healthy vegan diet, providing a variety of essential nutrients.

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

Both Florida Oranges and Prickly Pears can be beneficial for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control in addition to incorporating these fruits into your diet.

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

Both Florida Oranges and Prickly Pears are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Florida Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Prickly Pears are rich in antioxidants and fiber, which can help reduce inflammation and support digestion, respectively. To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods, including a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds. Incorporating both Florida Oranges and Prickly Pears into your diet can provide a range of nutrients that support overall health and muscle growth.

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

Producing Florida oranges typically has a higher environmental impact compared to prickly pears. Oranges require more water, pesticides, and fertilizers to grow, leading to greater water usage and chemical runoff. Prickly pears are more drought-tolerant and can thrive in arid conditions with minimal inputs, making them a more sustainable option for the environment.