Comparing Nutrients in 7 ounces Navel Oranges VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Navel Oranges	Chrysanthemum Leaves	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% 5.97g	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	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	20.7% 187μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chrysanthemum Leaves	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% 4.56mg	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	1.1% 0.6μg	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 Chrysanthemum Leaves per 7 oz

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

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

• 7 ounces of Navel Oranges have 42.2 times more Vitamin C than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain 7.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Chrysanthemum Leaves provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Chrysanthemum Leaves contain 2.7 times more Calcium, 3.5 times more Copper, 17.7 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 Chrysanthemum Leaves 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 Chrysanthemum Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.2 times more Carbohydrate than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves 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 Chrysanthemum Leaves provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Navel Oranges VS Chrysanthemum Leaves

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Chrysanthemum leaves are rich in vitamins A and C, as well as minerals like calcium and iron, which can support eye health, immunity, and bone health. Both are nutritious choices, but oranges provide more vitamin C while chrysanthemum leaves offer a variety of vitamins and minerals.

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

Both navel oranges and chrysanthemum leaves can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to chrysanthemum leaves, so consuming them in moderation is key. Chrysanthemum leaves are very low in calories and can be a great addition to salads or stir-fries to help increase your fiber intake and promote satiety. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like fruits, vegetables, whole grains, and legumes is important for overall health and weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. Chrysanthemum leaves are also not a substantial source of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Navel oranges have a higher environmental impact compared to chrysanthemum leaves 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 chrysanthemum leaves are typically grown with fewer inputs. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Choosing locally grown, organic produce can help reduce the environmental impact of food production.