Comparing Nutrients in 7 ounces Navel Oranges VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Feijoa	4%	6%	90%

Macro Nutrients

	Navel Oranges	Feijoa	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	23.2% 30g	130g per day for Men 19-50 years
Sugars	23.3% 17g	22.4% 16.3g	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	8.07% 5.85g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 5.8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Feijoa	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.2% 0.13mg	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	11.4% 45.6μg	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	72.5% 65.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Feijoa	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.94% 0.071mg	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	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.25% 0.17mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	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	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Feijoa per 7 oz

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

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

• 7 ounces of Navel Oranges have 11.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Feijoa.
• While 7 oz of Raw Feijoa contain more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Feijoa provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Feijoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Feijoa:

• 7 ounces of Navel Oranges have 2.5 times more Calcium, 1.2 times more Magnesium and 1.2 times more Phosphorus than Feijoa.
• While 7 oz of Raw Feijoa contain 2.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Feijoa contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Manganese
• 7 ounces of Feijoa lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Feijoa lack sufficient amounts of Iron and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Feijoa contain 1.3 times more Fructose and 2.9 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Feijoa offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Feijoa provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Feijoa

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Feijoas are also rich in vitamin C, fiber, and antioxidants, but they also contain minerals like potassium and magnesium. Both fruits offer health benefits, so including a variety of fruits in your diet can help ensure you get a range of nutrients.

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

Both navel oranges and feijoas are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, meaning you consume fewer calories than you burn. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is key for successful weight loss. It's important to focus on overall dietary patterns rather than specific foods when aiming to lose weight.

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

Both navel oranges and feijoa are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Feijoa is rich in vitamin C as well, along with other nutrients like fiber and antioxidants that can support overall health and muscle recovery. To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits like navel oranges and feijoa, along with protein sources, whole grains, and healthy fats.

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

Both Navel Oranges and Feijoas have a relatively low environmental impact compared to many other fruits. However, Feijoas generally require less water and fertilizer to grow compared to Navel Oranges, making them a slightly more sustainable option in terms of environmental impact. Additionally, Feijoas are typically grown in regions with milder climates, reducing the need for energy-intensive heating or cooling systems.