Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Navel Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.35% 97kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 5.5 times more Iron, 1.5 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, more Selenium and 4.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Broccoli Spears contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.3 times more Carbohydrate and 5.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.9 times more Omega 3, 1.4 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Broccoli Spears

What are the health benefits of Navel Oranges compared to Frozen Broccoli Spears?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants, which can help support bone health, immune function, and reduce inflammation. Both are nutritious options, but oranges are higher in vitamin C while broccoli is higher in vitamin K. Incorporating a variety of fruits and vegetables into your diet is key for optimal health.

Can I lose weight easier by eating more Navel Oranges or Frozen Broccoli Spears?

Both navel oranges and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to navel oranges, making them a more effective choice for weight loss. Additionally, broccoli is a great source of vitamins and minerals that can support overall health and weight management.

Should I eat more Navel Oranges or more Frozen Broccoli Spears 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. Both navel oranges and frozen broccoli spears offer different benefits for muscle growth. Navel oranges are rich in vitamin C, which can help with collagen production for muscle repair, while frozen broccoli spears are high in protein, fiber, and vitamins that support muscle recovery and growth. Including a mix of both in your diet can help you reach your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Frozen Broccoli Spears?

Producing Navel Oranges typically has a higher environmental impact compared to Frozen Broccoli Spears due to factors such as water usage, land usage, and transportation emissions. Oranges require more water and land to grow, as well as transportation over longer distances. Broccoli, on the other hand, can be grown in more local and sustainable ways, making it a more environmentally friendly option.