Comparing Nutrients in 7 ounces Florida Oranges VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Watercress	60%	6%	34%

Macro Nutrients

	Florida Oranges	Watercress	Recommended Dietary Allowance
Energy	3.15% 91kcal	0.75% 22kcal	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	0.17% 0.054g	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	0.14% 0.024g	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	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	25% 18g	0.55% 0.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watercress	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Watercress	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17% 0.15mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	21% 0.48mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Watercress per 7 oz

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

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

• 7 ounces of Florida Oranges have 2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Watercress.
• While 7 oz of Raw Watercress contain 14.5 times more Vitamin A, 3 times more Vitamin B2, 2.5 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Watercress provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Watercress:

• 7 oz of Raw Watercress contain 2.8 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 10.2 times more Manganese, 5 times more Phosphorus, 2 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Watercress contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 8.9 times more Carbohydrate, 45.7 times more Sugars and 4.8 times more Fiber than Watercress.
• While 7 oz of Raw Watercress contain 3.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Raw Watercress provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Watercress

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also provide fiber, potassium, and antioxidants. On the other hand, watercress is a nutrient-dense leafy green that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and may help support heart health and reduce inflammation. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida Oranges and Watercress can be beneficial for weight loss due to their low calorie and high nutrient content. However, Watercress is lower in calories and higher in fiber, making it a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables, including both Florida Oranges and Watercress, into a balanced diet along with regular physical activity is key for successful weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida oranges and watercress are nutritious options, but watercress is a better choice for muscle building as it is higher in protein and contains important nutrients like iron, calcium, and vitamin C. Incorporating watercress into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Producing Florida oranges typically has a higher environmental impact compared to watercress due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often treated with more pesticides than watercress. Additionally, oranges are usually transported over longer distances, contributing to higher carbon emissions. Watercress is a more sustainable option as it generally requires less water, fewer pesticides, and can be grown locally in many regions.