Comparing Nutrients in 7 ounces Florida Oranges VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Florida Oranges	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	25% 18g	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Chinese Waterchestnuts	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Chinese Waterchestnuts per 7 oz

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

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

• 7 ounces of Florida Oranges have 11.3 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.4 times more Vitamin B1, 5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6 and 6.7 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Chinese Waterchestnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Chinese Waterchestnuts:

• 7 ounces of Florida Oranges have 3.9 times more Calcium than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 8.4 times more Copper, 2.2 times more Magnesium, 13.8 times more Manganese, 5.3 times more Phosphorus, 3.5 times more Potassium and 6.3 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Manganese, Phosphorus and Zinc
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Chinese Waterchestnuts lack sufficient amounts of Iron and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.9 times more Sugars than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2.1 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Fiber and 2 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 Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Chinese Waterchestnuts

What are the health benefits of Florida Oranges compared to Chinese Waterchestnuts?

Florida oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Chinese water chestnuts, on the other hand, are low in calories and fat, and are a good source of potassium and fiber, which can help support heart health and aid in digestion. Both are nutritious options, but Florida oranges may offer more vitamin C and antioxidants compared to Chinese water chestnuts.

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

Both Florida oranges and Chinese water chestnuts can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and balance of nutrients in your diet rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both Florida Oranges and Chinese Waterchestnuts are not high in protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

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

Producing Florida oranges typically has a higher environmental impact compared to Chinese water chestnuts due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water for irrigation and are often treated with pesticides, while water chestnuts can be grown with less water and fewer chemicals. Additionally, the transportation of oranges from Florida to other regions can contribute to carbon emissions. Choosing locally grown and seasonal produce, like Chinese water chestnuts, can help reduce the environmental impact of food production.