Comparing Nutrients in 7 ounces Navel Oranges VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	27% 35g	130g per day for Men 19-50 years
Sugars	23.3% 17g	25.2% 18.3g	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	39% 15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16% 0.21mg	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	73.4% 294μg	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	8.16% 7.34mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	88.6% 0.8mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	57% 1.3mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS In Pod Fava Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs In Pod Fava Beans:

• 7 ounces of Navel Oranges have 16 times more Vitamin C than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 2 times more Vitamin B1, 5.7 times more Vitamin B2, 5.3 times more Vitamin B3, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 7.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs In Pod Fava Beans:

• 7 oz of Raw In Pod Fava Beans contain 10.3 times more Copper, 11.9 times more Iron, 3 times more Magnesium, 22.8 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 12.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw In Pod Fava Beans contain 1.8 times more Energy, 1.4 times more Carbohydrate, 3.4 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS In Pod Fava Beans

What are the health benefits of Navel Oranges compared to In Pod Fava Beans?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and reduce inflammation. In pod fava beans are high in protein, fiber, and folate, which can support heart health, digestion, and energy production. Both are nutritious options, but navel oranges are higher in vitamin C while fava beans are higher in protein and folate.

Can I lose weight easier by eating more Navel Oranges or In Pod Fava Beans?

Both navel oranges and in pod fava beans can be beneficial for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet can support weight loss and overall health.

Should I eat more Navel Oranges or more In Pod Fava Beans to gain more muscles while training consistently?

Both navel oranges and in pod fava beans are great sources of nutrients that can support muscle growth. Navel oranges are high in vitamin C, which is important for collagen production and muscle repair. In pod fava beans are rich in protein and fiber, which are essential for muscle building and recovery. To gain more muscles while training consistently, it is recommended to include a variety of plant-based foods in your diet, including both navel oranges and in pod fava beans, to ensure you are getting a well-rounded intake of essential nutrients.

What is the environmental impact of producing Navel Oranges compared to In Pod Fava Beans?

Navel oranges have a higher environmental impact compared to in-pod fava beans due to factors such as water usage, land use, and transportation. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. In contrast, fava beans are nitrogen-fixing plants that can improve soil health and require less water to grow. Additionally, fava beans are often grown locally, reducing the carbon footprint associated with transportation.