Comparing Nutrients in 7 ounces Loquats VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Loquats	3%	3%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Loquats	Navel Oranges	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	18.5% 24g	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	8.88% 3.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Loquats	Navel Oranges	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	2.2% 2mg	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

	Loquats	Navel Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	6.95% 0.56mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.65% 53.6mg	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	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.65% 172g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Loquats VS Navel Oranges per 7 oz

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

• 7 ounces of Loquats have 6.3 times more Vitamin A and 1.3 times more Vitamin B6 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B9 and 59.1 times more Vitamin C than Raw Loquats.
• 7 ounces of Loquats have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Loquats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Loquats vs Navel Oranges:

• 7 ounces of Loquats have 2.2 times more Iron, 5.1 times more Manganese and 1.6 times more Potassium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.7 times more Calcium than Raw Loquats.
• Both Loquats and Navel Oranges contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Loquats lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Loquats as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navel Oranges contain 1.3 times more Fiber than Raw Loquats.
• Both Loquats and Navel Oranges offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Loquats as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Loquats VS Navel Oranges

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

Loquats are a good source of vitamins A and C, as well as fiber and antioxidants. Navel oranges are also high in vitamin C and fiber. Both fruits can support immune health, aid digestion, and provide antioxidants for overall health. It's important to include a variety of fruits in your diet to benefit from a range of nutrients.

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

Both loquats 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 loquats. Therefore, incorporating navel oranges into your diet may help you lose weight easier. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall healthy eating habits and portion control.

Should I eat more Loquats or more Navel Oranges to gain more muscles while training consistently?

Both loquats and navel oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, navel oranges are a better choice for muscle building due to their higher vitamin C content, which plays a crucial role in collagen synthesis and muscle repair. Additionally, navel oranges provide more carbohydrates for energy during workouts. Incorporating a variety of fruits, vegetables, whole grains, and plant-based protein sources in your diet will help you achieve your muscle-building goals.

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

Loquats generally have a lower environmental impact compared to Navel Oranges because they require less water, fertilizer, and pesticides to grow. Additionally, Loquats are typically grown in smaller orchards and have a shorter growing season, which can further reduce their environmental footprint. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of each fruit.