Comparing Nutrients in 7 ounces Navel Oranges VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Navel Oranges	Swiss Chard	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3% 2.2g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Swiss Chard	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	67.5% 607μg	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	13.7% 0.18mg	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	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Swiss Chard	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39.5% 0.36mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Swiss Chard per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9 and 2 times more Vitamin C than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 25.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 12.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Swiss Chard provide similar amounts of Vitamin B3 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 Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Swiss Chard:

• 7 oz of Raw Swiss Chard contain 4.6 times more Copper, 13.8 times more Iron, 7.4 times more Magnesium, 12.6 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 213 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Swiss Chard contain similar levels of Calcium 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 Swiss Chard 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, 7.7 times more Sugars and 1.4 times more Fiber than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Swiss Chard

What are the health benefits of Navel Oranges compared to Swiss Chard?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Swiss chard, on the other hand, is packed with vitamins A, K, and C, as well as minerals like magnesium and potassium, which can help with bone health, blood pressure regulation, and vision. Both are nutritious options, but Swiss chard offers more vitamins and minerals while navel oranges are higher in vitamin C.

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

Both Navel Oranges and Swiss Chard can be beneficial for weight loss due to their low calorie and high fiber content. However, Swiss Chard is lower in calories and higher in fiber compared to Navel Oranges, making it a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables, including both Navel Oranges and Swiss Chard, into your diet can support weight loss by providing essential nutrients and promoting satiety.

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

To gain more muscles while training consistently, it is important to consume an adequate amount of protein. Swiss chard is a good source of plant-based protein, but navel oranges do not contain much protein. Therefore, it would be more beneficial to focus on incorporating more Swiss chard into your diet to support muscle growth. Additionally, be sure to include other protein-rich plant foods such as legumes, nuts, seeds, and whole grains to meet your protein needs.

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

Navel oranges have a higher environmental impact compared to Swiss chard due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Swiss chard, on the other hand, is a leafy green vegetable that can be grown in smaller spaces and requires less water. Choosing Swiss chard over navel oranges can help reduce your environmental footprint.