Comparing Nutrients in 7 ounces Navel Oranges VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.56% 0.085mg	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	17% 67.5μg	35.7% 143μg	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	130% 117mg	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	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

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.5% 0.067mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.68% 0.18mg	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	6.52% 45.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Balsam-pear , Pods per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Balsam-pear , Pods:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 2 times more Vitamin A, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Balsam-pear , Pods provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Balsam-pear , Pods:

• 7 ounces of Navel Oranges have 2.3 times more Calcium than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 3.3 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 10 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Balsam-pear , Pods contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Balsam-pear , Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.4 times more Carbohydrate than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Balsam-pear , Pods

What are the health benefits of Navel Oranges compared to Balsam-pear , Pods?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Balsam-pear pods, on the other hand, are a good source of vitamins A and C, as well as fiber, which can help support eye health, immune function, and digestion. Both fruits offer health benefits, but navel oranges are more commonly consumed and may be easier to incorporate into a balanced diet.

Can I lose weight easier by eating more Navel Oranges or Balsam-pear , Pods?

Both navel oranges and balsam-pear pods can be beneficial for weight loss due to their high fiber content and low calorie density. However, it ultimately depends on your overall diet and lifestyle habits. Incorporating a variety of fruits and vegetables, along with other whole plant foods, can support weight loss by providing essential nutrients, fiber, and hydration. It's important to focus on creating a balanced and sustainable eating plan rather than relying on specific foods for weight loss.

Should I eat more Navel Oranges or more Balsam-pear , Pods to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Navel oranges are a good source of vitamin C and fiber, while Balsam-pear pods are rich in vitamins A and C. However, for muscle building, it is recommended to focus on protein-rich plant-based foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with a variety of plant-based protein sources will support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Balsam-pear , Pods?

Navel oranges have a lower environmental impact compared to balsam-pear pods. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges have a lower carbon footprint and typically involve fewer pesticides and chemicals in their production.