Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Florida Oranges	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	3.15% 91kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	7.32% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.92% 0.62g	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	NA	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	47% 61g	130g per day for Men 19-50 years
Sugars	25% 18g	21% 15g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	4.85% 4.37mg	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	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14.5% 492mg	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	33% 496mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.67% 173g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Sweet Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen Sweet Potato Puffs:

• 7 ounces of Florida Oranges have 20.5 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Sweet Potato Puffs:

• 7 ounces of Florida Oranges have 1.4 times more Water than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 1.3 times more Calcium, 4.4 times more Iron, 1.5 times more Potassium and more Sodium than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Fiber than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 3.5 times more Energy, 17 times more Fat, 2.7 times more Carbohydrate and 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Sweet Potato Puffs offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Florida Oranges VS Frozen Sweet Potato Puffs

What are the health benefits of Florida Oranges compared to Frozen Sweet Potato Puffs?

Florida oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Frozen sweet potato puffs are rich in beta-carotene, fiber, and vitamin A which can promote eye health, skin health, and immune function. Both options 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 Frozen Sweet Potato Puffs?

Both Florida Oranges and Frozen Sweet Potato Puffs can be part of a healthy weight loss plan as they are nutrient-dense and low in calories. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than your body burns. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of fruits, vegetables, whole grains, and lean proteins to support weight loss.

Should I eat more Florida Oranges or more Frozen Sweet Potato Puffs to gain more muscles while training consistently?

Both Florida Oranges and Frozen Sweet Potato Puffs can be beneficial for muscle gain while training consistently. Oranges are a good source of vitamin C, which can help with muscle recovery and immune function. Sweet potatoes are rich in complex carbohydrates, which provide energy for workouts, as well as vitamins and minerals that support muscle function. It's important to have a balanced diet that includes a variety of nutrient-dense foods to support muscle growth and overall health. Consider incorporating both options into your diet for optimal results.

What is the environmental impact of producing Florida Oranges compared to Frozen Sweet Potato Puffs?

The environmental impact of producing Florida Oranges is generally higher compared to Frozen Sweet Potato Puffs. Oranges require more water, pesticides, and energy for cultivation and transportation. Sweet potatoes have a lower environmental footprint due to their lower water and energy requirements. Choosing plant-based options like sweet potatoes can help reduce the overall environmental impact of food production.