Comparing Nutrients in 7 ounces Florida Oranges VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Waxgourd	10%	12%	78%

Macro Nutrients

	Florida Oranges	Waxgourd	Recommended Dietary Allowance
Energy	3.15% 91kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.099% 0.032g	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% 0.17g	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	4.58% 5.95g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Waxgourd	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	5.34% 0.069mg	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	2.5% 9.92μg	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	28.7% 25.8mg	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	Waxgourd	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	5.07% 0.046mg	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	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	5% 0.12mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Waxgourd per 7 oz

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

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

• 7 ounces of Florida Oranges have 2.5 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.5 times more Vitamin C than Waxgourd.
• While 7 oz of Raw Waxgourd contain 2.8 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Waxgourd provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Waxgourd:

• 7 ounces of Florida Oranges have 2.3 times more Calcium, 1.7 times more Copper and 28.2 times more Potassium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 4.4 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, more Sodium and 7.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Waxgourd contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Florida Oranges as well as Raw Waxgourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.8 times more Carbohydrate than Waxgourd.
• Both Florida Oranges and Waxgourd offer comparable quantities of Fiber per seven ounces.
• Both Raw Florida Oranges as well as Raw Waxgourd provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Waxgourd

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

Florida oranges are a rich source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. On the other hand, wax gourd is low in calories and high in water content, making it a hydrating and refreshing option. It also contains some vitamins and minerals, but in lower amounts compared to Florida oranges. Both can be part of a healthy diet, but Florida oranges may offer more nutritional benefits overall.

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

Both Florida oranges and waxgourd can be part of a healthy diet for weight loss due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than you burn. It's important to focus on overall dietary patterns, including a variety of fruits, vegetables, whole grains, and plant-based proteins, along with regular physical activity, for successful weight loss.

Should I eat more Florida Oranges or more Waxgourd 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. Florida Oranges are a good source of vitamin C and fiber, but they do not contain significant amounts of protein. Waxgourd, on the other hand, is a low-calorie vegetable that is not particularly high in protein either. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

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

The environmental impact of producing Florida oranges is generally higher compared to wax gourd due to factors such as water usage, pesticide usage, transportation emissions, and land use. Oranges require more water and pesticides to grow, and they are usually transported over longer distances, resulting in higher carbon emissions. Wax gourd, on the other hand, is a more sustainable option as it requires less water, pesticides, and transportation, making it a more environmentally friendly choice.