Comparing Nutrients in 7 ounces Navel Oranges VS Endive

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Endive	25%	9%	66%

Macro Nutrients

	Navel Oranges	Endive	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.16% 33.7kcal	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	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.68% 0.5g	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% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Endive	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Endive	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22% 0.2mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Endive per 7 oz

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

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

• 7 ounces of Navel Oranges have 4 times more Vitamin B6 and 9.1 times more Vitamin C than Endive.
• While 7 oz of Raw Endive contain 9 times more Vitamin A, 1.5 times more Vitamin B2, 3.4 times more Vitamin B5, 4.2 times more Vitamin B9, 2.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Endive provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Endive:

• 7 oz of Raw Endive contain 2.5 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 14.5 times more Manganese, 1.9 times more Potassium and 9.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Endive contain similar levels of Calcium, Phosphorus and 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 Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.7 times more Carbohydrate and 34 times more Sugars than Endive.
• While 7 oz of Raw Endive contain 1.4 times more Fiber and 1.4 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 Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Endive

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Endive, on the other hand, is low in calories and high in fiber, vitamins A and K, and folate, making it beneficial for heart health, digestion, and bone health. Both are nutritious options, but they offer different health benefits.

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

Both navel oranges and endive can be beneficial for weight loss due to their low calorie and high fiber content. However, endive is lower in calories and higher in fiber compared to navel oranges, making it a more weight-loss friendly option. Incorporating a variety of fruits and vegetables, including both navel oranges and endive, into your diet can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Endive, on the other hand, is a low-calorie leafy green vegetable that contains some protein, along with vitamins and minerals. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet in addition to consuming a variety of fruits and vegetables.

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

Navel oranges have a higher environmental impact compared to endive 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 endive is typically grown in controlled environments with less water and pesticide usage. Additionally, oranges are usually transported over long distances, contributing to carbon emissions, whereas endive can be grown locally, reducing its carbon footprint.