Comparing Nutrients in 7 ounces Java-plum VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	12% 0.16mg	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	NA	17% 67.5μg	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	31.5% 28.4mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Navel Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	8.6% 0.077mg	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	4.7% 0.38mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	4.8% 33.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Java-plum versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Java-plum vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain 11.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Navel Oranges:

• 7 ounces of Java-plum have 1.5 times more Iron and 1.4 times more Magnesium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.3 times more Calcium, 1.4 times more Phosphorus and 2.1 times more Potassium than Raw Java-plum.
• Both Java-plum and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Java-plum lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Java-plum have 1.2 times more Energy and 1.2 times more Carbohydrate than Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Java-plum as well as Raw Navel Oranges provide inadequate amounts of Protein in seven ounces.

Frequently Asked Questions about Java-plum VS Navel Oranges

What are the health benefits of Java-plum compared to Navel Oranges?

Java-plums, also known as Jamun, are a good source of antioxidants, vitamins, and minerals. They are low in calories and high in fiber, which can aid in digestion and help with weight management. Navel oranges, on the other hand, are rich in vitamin C, which is essential for a healthy immune system and skin. Both fruits offer unique health benefits, so including a variety of fruits in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Java-plum or Navel Oranges?

Both Java-plums and Navel Oranges can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Navel Oranges are lower in calories and higher in vitamin C compared to Java-plums. Therefore, incorporating more Navel Oranges into your diet may be slightly more beneficial for weight loss. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food.

Should I eat more Java-plum or more Navel Oranges 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. Both Java-plums and Navel Oranges are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, quinoa, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Java-plum compared to Navel Oranges?

The environmental impact of producing Java-plum is generally lower compared to Navel Oranges. Java-plum trees require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, Java-plums are typically grown in tropical regions where they can thrive with minimal human intervention. Navel Oranges, on the other hand, are often grown in water-intensive regions and require more inputs to produce a successful harvest. Overall, choosing Java-plums over Navel Oranges can help reduce the environmental footprint of your food choices.