Comparing Nutrients in 7 ounces Navel Oranges VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Navel Oranges	Broccoli Raab	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.22g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.9 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Raab provide similar amounts of Vitamin B5 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 2.5 times more Calcium, 16.5 times more Iron, 2 times more Magnesium, 13.6 times more Manganese, 3.2 times more Phosphorus, 33 times more Sodium and 9.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Raab contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.4 times more Carbohydrate, 22.4 times more Sugars and 13.2 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 21 times more Omega 3 and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Broccoli Raab

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, promote healthy skin, and aid in digestion. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which are important for bone health and blood clotting. Both are nutritious options, but broccoli raab may offer more variety in terms of vitamins and minerals.

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

Both navel oranges and broccoli raab can be beneficial for weight loss due to their high fiber and nutrient content. However, broccoli raab is lower in calories and carbohydrates compared to navel oranges, making it a more weight-loss-friendly option. Incorporating a variety of fruits and vegetables, including both navel oranges and broccoli raab, into your diet can help support weight loss efforts.

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

To gain more muscle while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting all the necessary nutrients. Both navel oranges and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is a good source of protein, iron, calcium, and vitamins A, C, and K. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

The environmental impact of producing Navel Oranges is generally higher compared to Broccoli Raab due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often grown using more pesticides compared to broccoli. Additionally, oranges are typically transported longer distances than broccoli, leading to higher carbon emissions. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both Navel Oranges and Broccoli Raab.