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can i swap a regular 3.0 for a 3.0 flex fuel in my 2000 ranger
Personally I wouldn't. I HATE the FFV Vulcan.
It's the same base engine.
I know it is the same block. My last 2 (& my brother's Taurus) need to run at least mid-grade or they would spark knock. Since E85 is less volatile, I would imagine it would be worse. Not to mention your mileage isn't as good.