Comparing Nutrients in 7 ounces Oranges VS Chia

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Chia	13%	54%	33%

Macro Nutrients

	Oranges	Chia	Recommended Dietary Allowance
Energy	3.2% 93kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	180% 68.3g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Oranges	Chia	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	NA	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	15% 59.5μg	24.3% 97μg	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	117% 106mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	6.6% 0.99mg	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

	Oranges	Chia	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	204% 1.83mg	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	2.5% 0.2mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	235% 5.4mg	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	3.97% 27.8mg	244% 1707mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Chia per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges vs Chia:

• 7 ounces of Oranges have 33.3 times more Vitamin C than Chia.
• While 7 oz of Dried Chia Seeds contain 7.1 times more Vitamin B1, 4.3 times more Vitamin B2, 31.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Oranges.
• 7 ounces of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges vs Chia:

• 7 ounces of Oranges have 15 times more Water than Chia.
• While 7 oz of Dried Chia Seeds contain 15.8 times more Calcium, 20.5 times more Copper, 77.2 times more Iron, 33.5 times more Magnesium, 108.9 times more Manganese, 61.4 times more Phosphorus, 2.2 times more Potassium, 110.4 times more Selenium and 65.4 times more Zinc than Raw Oranges.
• 7 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Chia Seeds contain 10.3 times more Energy, 256.2 times more Fat, 222 times more Saturated Fat, 2547.1 times more Omega 3, 324.2 times more Omega 6, 3.6 times more Carbohydrate, 14.3 times more Fiber and 17.6 times more Protein than Raw Oranges.
• 7 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Oranges VS Chia

What are the health benefits of Oranges compared to Chia?

Oranges are rich in vitamin C, which supports immune function and skin health, while chia seeds are high in omega-3 fatty acids, fiber, and antioxidants which can help reduce inflammation and support heart health. Both are nutrient-dense foods that can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Oranges or Chia?

Both oranges and chia seeds can be beneficial for weight loss, but they work in different ways. Oranges are low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Chia seeds are also high in fiber and healthy fats, which can help with satiety and digestion. Additionally, chia seeds can absorb water and expand in your stomach, helping you feel full for longer periods of time. Incorporating a variety of whole plant foods, including oranges and chia seeds, into your diet can support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Oranges or more Chia 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. Chia seeds are a great source of protein, fiber, and omega-3 fatty acids, which can support muscle growth and recovery. Oranges are a good source of vitamin C and antioxidants, which can help with overall health and immune function. It is recommended to include both chia seeds and oranges in your diet to support muscle growth and overall well-being.

What is the environmental impact of producing Oranges compared to Chia?

Oranges have a higher environmental impact compared to chia seeds due to factors such as water usage, land usage, and transportation emissions. Oranges require more water and land to grow, and they are often transported long distances to reach consumers. Chia seeds, on the other hand, require less water and land to cultivate and can often be sourced locally, reducing transportation emissions. Overall, choosing chia seeds over oranges can help reduce your environmental footprint.