Comparing Nutrients in 7 ounces Florida Oranges VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Florida Oranges	Turnip Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	25% 18g	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Turnip Greens	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.44% 1.2mg	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	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Turnip Greens	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	40.2% 0.92mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Turnip Greens per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1 than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 52.6 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 11.4 times more Vitamin B9, 1.3 times more Vitamin C, 15.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Turnip Greens:

• 7 oz of Raw Turnip Greens contain 4.4 times more Calcium, 9 times more Copper, 12.2 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Turnip Greens contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Raw Florida Oranges as well as Raw Turnip Greens lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.6 times more Carbohydrate and 11.3 times more Sugars than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 7.6 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Turnip Greens

What are the health benefits of Florida Oranges compared to Turnip Greens?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain folate, potassium, and antioxidants. Turnip greens are rich in vitamins A, K, and C, as well as calcium and fiber. Both are nutritious options, but turnip greens provide more vitamin K and calcium, which are important for bone health. Incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both Florida oranges and turnip greens can be beneficial for weight loss due to their low calorie content and high fiber content. Oranges are a good source of vitamin C and antioxidants, while turnip greens are rich in vitamins A, C, and K. Including a variety of fruits and vegetables in your diet, along with other healthy foods and regular physical activity, can help support weight loss. It's important to focus on overall dietary patterns rather than just one specific food for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Turnip greens are a good source of plant-based protein, but Florida Oranges are not typically high in protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with a variety of fruits and vegetables for overall health and nutrition.

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

The environmental impact of producing Florida Oranges is generally higher compared to Turnip Greens due to factors such as water usage, land use, and transportation. Oranges require more water and land to grow, as well as transportation to reach consumers, which can contribute to greenhouse gas emissions. Turnip Greens, on the other hand, typically have a lower environmental footprint as they require less water and land to cultivate. Choosing locally grown, seasonal produce like Turnip Greens can help reduce the overall environmental impact of food production.