Comparing Nutrients in 7 ounces Navel Oranges VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Navel Oranges	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.6% 6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27% 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	88% 351μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	579% 695μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	30.2% 0.27mg	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	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	81.4% 1.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Garland Chrysanthemum per 7 oz

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

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

• 7 ounces of Navel Oranges have 42.2 times more Vitamin C than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain 9.7 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Garland Chrysanthemum provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Garland Chrysanthemum:

• 7 oz of Raw Garland Chrysanthemum contain 2.7 times more Calcium, 3.5 times more Copper, 17.6 times more Iron, 2.9 times more Magnesium, 32.5 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium, 118 times more Sodium and 8.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Garland Chrysanthemum contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.2 times more Carbohydrate than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain 1.4 times more Fiber and 3.7 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 Garland Chrysanthemum provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Navel Oranges VS Garland Chrysanthemum

What are the health benefits of Navel Oranges compared to Garland Chrysanthemum?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and overall well-being. Garland chrysanthemum is rich in vitamins A and C, as well as minerals like calcium and potassium, offering benefits for eye health, skin health, and bone strength. Both are nutritious choices, but oranges may provide more vitamin C while chrysanthemum greens offer a wider range of vitamins and minerals.

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

Both Navel Oranges and Garland Chrysanthemum can be beneficial for weight loss due to their low calorie and high fiber content. However, Navel Oranges are higher in natural sugars compared to Garland Chrysanthemum, so consuming them in moderation is key. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is the most effective way to support weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. Garland Chrysanthemum, on the other hand, is a leafy green vegetable that is rich in protein, vitamins, and minerals. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and leafy greens like Garland Chrysanthemum in your diet can support muscle growth and recovery during training.

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

Navel oranges have a higher environmental impact compared to Garland Chrysanthemum due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with pesticides, while chrysanthemum is typically grown with fewer inputs. Additionally, oranges are often transported long distances to reach consumers, contributing to their carbon footprint. Choosing locally grown, organic produce like Garland Chrysanthemum can help reduce environmental impact.