Comparing Nutrients in 7 ounces Navel Oranges VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Navel Oranges	Coriander Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Coriander Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	49.6% 0.45mg	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% 3.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	30.4% 1034mg	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	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Coriander Leaves per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.2 times more Vitamin C than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 28.1 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 16.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Coriander Leaves provide similar amounts of Vitamin B1 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 Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Coriander Leaves contain 1.6 times more Calcium, 5.8 times more Copper, 13.6 times more Iron, 2.4 times more Magnesium, 14.7 times more Manganese, 2.1 times more Phosphorus, 3.1 times more Potassium, 46 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Coriander 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 Coriander Leaves 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 and 9.8 times more Sugars than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.3 times more Fiber and 2.3 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 Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Coriander Leaves

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Coriander leaves are rich in vitamins A, C, and K, as well as antioxidants that can help reduce inflammation and promote heart health. Both are nutritious options, but oranges provide more vitamin C while coriander leaves offer a wider range of vitamins and minerals.

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

Both navel oranges and coriander leaves can be beneficial for weight loss due to their low calorie and high nutrient content. Navel oranges are a good source of vitamin C and fiber, which can help with satiety and digestion. Coriander leaves are rich in antioxidants and have been shown to aid in digestion and metabolism. Including a variety of fruits and vegetables in your diet, including navel oranges and coriander leaves, can support weight loss efforts.

Should I eat more Navel Oranges or more Coriander Leaves 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 coriander leaves are a better option for muscle building as they are rich in antioxidants, vitamins, and minerals that support muscle growth and recovery. Incorporating both into your diet can provide a well-rounded nutrient profile to support your fitness goals.

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

Navel oranges have a higher environmental impact compared to coriander leaves due to factors such as water usage, land usage, and transportation. Oranges require more water to grow and are typically grown in larger orchards, leading to more land usage. Additionally, oranges are often transported long distances to reach consumers, contributing to their carbon footprint. On the other hand, coriander leaves can be grown in smaller spaces and require less water, making them a more environmentally friendly option.