Comparing Nutrients in 7 ounces Florida Oranges VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Prunes	4%	2%	94%

Macro Nutrients

	Florida Oranges	Prunes	Recommended Dietary Allowance
Energy	3.15% 91kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.86% 0.32g	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	136% 177g	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	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Prunes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	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	Prunes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	135% 1.2mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	27% 0.62mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	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	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Prunes per 7 oz

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

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

• 7 ounces of Florida Oranges have 8.5 times more Vitamin B9 and more Vitamin C than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 8 times more Vitamin A, 4.1 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 14.6 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Prunes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Prunes:

• 7 ounces of Florida Oranges have 21.8 times more Water than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 1.7 times more Calcium, 15.7 times more Copper, 39.1 times more Iron, 6.4 times more Magnesium, 13 times more Manganese, 9.3 times more Phosphorus, 6.3 times more Potassium and 9.4 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 7.4 times more Energy, 7.7 times more Carbohydrate and 5.3 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 Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Prunes

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

Florida oranges are a great source of vitamin C, which supports the immune system and skin health. They also contain fiber, potassium, and antioxidants. Prunes, on the other hand, are high in fiber, vitamin K, and antioxidants. Both fruits offer unique health benefits, so including a variety of fruits in your diet is ideal for overall health.

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

Both Florida oranges and prunes can be beneficial for weight loss due to their high fiber content. However, prunes are higher in calories and natural sugars compared to Florida oranges. Therefore, if weight loss is your goal, it may be more beneficial to incorporate Florida oranges into your diet as they are lower in calories and can help you feel full due to their high water and fiber content. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall balanced and healthy eating habits.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Florida Oranges and Prunes are nutritious foods, but for muscle building, you may want to focus on protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. These foods provide essential amino acids needed for muscle growth and repair. Incorporating a balanced diet with a variety of plant-based protein sources will support your muscle-building goals.

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

The environmental impact of producing Florida oranges is generally higher compared to prunes due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while prunes have a lower water footprint and may require fewer pesticides. Additionally, oranges are typically transported longer distances than prunes, leading to higher carbon emissions from transportation. Choosing prunes over oranges can help reduce your environmental impact.