Comparing Nutrients in 7 ounces Longans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Longans	Navel Oranges	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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% 30g	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	5.74% 2.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Longans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	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	NA	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	185% 167mg	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

	Longans	Navel Oranges	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	3.22% 0.26mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	5.95% 41.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Longans 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 Longans vs Navel Oranges:

• 7 ounces of Longans have 2.7 times more Vitamin B2 and 1.4 times more Vitamin C than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Longans.
• 7 ounces of Longans have insufficient amounts of Vitamin B3
• Both Raw Longans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Longans vs Navel Oranges:

• 7 ounces of Longans have 4.3 times more Copper, 1.8 times more Manganese and 1.6 times more Potassium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 43 times more Calcium than Raw Longans.
• Both Longans and Navel Oranges contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Longans lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Manganese
• Both Raw Longans as well as Raw Navel Oranges lack sufficient amounts of Iron and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Longans have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.4 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2 times more Fiber than Raw Longans.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Longans VS Navel Oranges

What are the health benefits of Longans compared to Navel Oranges?

Longans are a good source of vitamin C, vitamin B6, potassium, and fiber. They also contain antioxidants that help protect cells from damage. Navel oranges are also high in vitamin C and fiber, but they are lower in calories compared to longans. Both fruits offer health benefits, but longans may provide slightly more antioxidants. It's important to include a variety of fruits in your diet to ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Longans or Navel Oranges?

Both longans and navel oranges are low in calories and high in fiber, making them great options for weight loss. However, navel oranges are slightly lower in calories and higher in vitamin C compared to longans. Ultimately, weight loss is determined by overall calorie intake and expenditure, so incorporating a variety of fruits and vegetables into your diet, along with regular exercise, is key for successful weight loss.

Should I eat more Longans 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 longans and navel oranges are not significant sources of protein for muscle building. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Longans compared to Navel Oranges?

Longans generally have a lower environmental impact compared to Navel Oranges due to their smaller size and lower water and land requirements for cultivation. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of a specific food item.