Comparing Nutrients in 7 ounces Navel Oranges VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Navel Oranges	Drumstick Pods	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.065g	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	13% 17g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.3% 0.24mg	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	22% 87.3μg	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	311% 280mg	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	Drumstick Pods	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	18.5% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	22.3% 0.51mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Drumstick Pods per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B1 than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Drumstick Pods:

• 7 ounces of Navel Oranges have 1.4 times more Calcium than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 2.2 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 8.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 42 times more Sodium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Pods 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 Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.5 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 Drumstick Pods provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Navel Oranges VS Drumstick Pods

What are the health benefits of Navel Oranges compared to Drumstick Pods?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost immunity, aid in digestion, and reduce inflammation. Drumstick pods, on the other hand, are rich in vitamins, minerals, and antioxidants that can help improve digestion, regulate blood sugar levels, and promote healthy skin. Both are nutritious options, but navel oranges are higher in vitamin C while drumstick pods are higher in other essential nutrients.

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

Both navel oranges and drumstick pods can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are lower in calories and higher in vitamin C, making them a great choice for weight loss. Drumstick pods are also nutritious but may not be as effective for weight loss as navel oranges. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Navel Oranges or more Drumstick Pods 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. Drumstick pods are a good source of plant-based protein, but navel oranges are not a significant source of protein. To support muscle growth, consider incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet in addition to drumstick pods.

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

Navel oranges generally have a lower environmental impact compared to drumstick pods. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges are typically grown in more temperate regions, reducing the need for extensive irrigation compared to drumstick pods, which are often grown in arid climates. Overall, choosing navel oranges over drumstick pods can help reduce the environmental footprint of your food choices.