Comparing Nutrients in 7 ounces Navel Oranges VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Navel Oranges	Cassava	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	58% 75.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cassava	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cassava	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	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	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cassava per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Vitamin B1 and 2 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cassava provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cassava:

• 7 ounces of Navel Oranges have 2.7 times more Calcium and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 13.2 times more Manganese, 1.6 times more Potassium and 4.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cassava contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5 times more Sugars and 1.2 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.3 times more Energy, 3 times more Carbohydrate and 1.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Cassava

What are the health benefits of Navel Oranges compared to Cassava?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and overall well-being. On the other hand, cassava is a starchy root vegetable that is rich in carbohydrates but lacks the same level of vitamins and minerals as navel oranges. In terms of health benefits, navel oranges are a more nutrient-dense option compared to cassava.

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

You may have an easier time losing weight by incorporating more Navel Oranges into your diet compared to Cassava. Navel Oranges are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, Cassava is higher in calories and carbohydrates, which may not be as conducive to weight loss. Remember, weight loss is best achieved through a balanced diet that includes a variety of nutrient-dense foods.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Cassava, on the other hand, is a starchy root vegetable that is also low in protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet. Additionally, make sure to consume an adequate amount of calories to fuel your workouts and support muscle recovery.

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

Navel oranges have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with pesticides, whereas cassava is a hardy crop that requires less water and fewer chemicals. Additionally, oranges are typically transported long distances to reach consumers, contributing to carbon emissions. Choosing cassava over oranges can help reduce the environmental impact of food production.