Comparing Nutrients in 7 ounces Navel Oranges VS Chives

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chives	35%	18%	47%

Macro Nutrients

	Navel Oranges	Chives	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.05% 59.5kcal	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	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.06% 3.67g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chives	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.02% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	21% 0.27mg	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	52% 208μg	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	128% 115mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	352% 422μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chives	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	34.6% 0.31mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	32% 0.74mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.3% 587mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10% 1.1mg	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 Chives per 7 oz

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

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

• 7 oz of Raw Chives contain 18.2 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Chives provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Chives have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Chives:

• 7 oz of Raw Chives contain 2.1 times more Calcium, 4 times more Copper, 12.3 times more Iron, 3.8 times more Magnesium, 12.9 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Chives contain similar levels of 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 Chives lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.9 times more Carbohydrate and 4.6 times more Sugars than Chives.
• While 7 oz of Raw Chives contain 3.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Chives offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Chives provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Chives

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Chives, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health and blood clotting. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and chives are low in calories and can be part of a healthy weight loss diet. However, navel oranges are higher in natural sugars and carbohydrates compared to chives, which are very low in calories and carbohydrates. Chives are also a good source of fiber, which can help you feel full and satisfied with fewer calories. Therefore, incorporating more chives into your diet may be more beneficial for weight loss compared to navel oranges.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but chives are not a significant source of protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

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

Navel oranges have a higher environmental impact compared to chives 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. Chives, on the other hand, can be grown more efficiently with less water and land, and are often produced closer to where they are consumed, reducing transportation emissions. Choosing locally grown, seasonal produce like chives can help reduce your environmental impact.