Comparing Nutrients in 7 ounces Navel Oranges VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Clementines	6%	3%	91%

Macro Nutrients

	Navel Oranges	Clementines	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18.3% 24g	130g per day for Men 19-50 years
Sugars	23.3% 17g	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Clementines	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.4% 0.15mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	108% 97mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Clementines	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.5% 0.085mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2% 0.046mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Clementines per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Clementines.
• While 7 oz of Raw Clementines contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Clementines provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Raw Clementines have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Clementines:

• 7 ounces of Navel Oranges have 1.4 times more Calcium than Clementines.
• Both Navel Oranges and Clementines contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Navel Oranges as well as Raw Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Fructose and 1.3 times more Fiber than Clementines.
• Both Navel Oranges and Clementines offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Navel Oranges as well as Raw Clementines provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Clementines

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

Both Navel oranges and Clementines are excellent sources of vitamin C, which is important for immune function and skin health. Navel oranges are slightly higher in vitamin C compared to Clementines. Additionally, Navel oranges are a good source of fiber, which is important for digestive health and may help lower cholesterol levels. Clementines are smaller and easier to peel, making them a convenient snack option. Overall, both Navel oranges and Clementines are nutritious choices that can be included in a balanced vegan diet.

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

Both Navel oranges and Clementines are great options for weight loss due to their high fiber content and low calorie count. However, Clementines are slightly lower in calories and sugar compared to Navel oranges, making them a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these fruits into a balanced diet can help support your weight loss goals.

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

Both navel oranges and clementines are nutritious fruits that can support muscle growth due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, navel oranges are slightly higher in calories and vitamin C compared to clementines, so they may be a better choice for muscle building. Additionally, navel oranges contain more fiber, which can help with digestion and nutrient absorption. Overall, incorporating a variety of fruits, including both navel oranges and clementines, into your diet can help support your muscle-building goals.

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

Both Navel oranges and Clementines have a relatively low environmental impact compared to many other fruits. However, Clementines generally have a lower carbon footprint due to their smaller size and the fact that they require less water and resources to grow. Choosing Clementines over Navel oranges can help reduce the environmental impact of fruit production.