Comparing Nutrients in 7 ounces Navel Oranges VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Navel Oranges	Bulb Fennel	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	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	0.56% 0.18g	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	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11% 14.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.8% 7.8g	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	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	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	13.4% 53.6μg	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	26.5% 24mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bulb Fennel	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.6% 0.13mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	16.5% 0.38mg	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	24% 822mg	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	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bulb Fennel per 7 oz

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

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

• 7 ounces of Navel Oranges have 6.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.9 times more Vitamin C than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 4 times more Vitamin A, 1.5 times more Vitamin B3, 3.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Bulb Fennel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Bulb Fennel:

• 7 oz of Raw Bulb Fennel contain 1.7 times more Copper, 5.6 times more Iron, 1.5 times more Magnesium, 6.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 52 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Bulb Fennel contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Bulb Fennel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate and 2.2 times more Sugars than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel 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 Bulb Fennel provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Bulb Fennel

What are the health benefits of Navel Oranges compared to Bulb Fennel?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. On the other hand, bulb fennel is rich in fiber, vitamin C, and potassium, which can support digestion, heart health, and reduce blood pressure. Both are nutritious options to include in a balanced vegan diet.

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

Both navel oranges and bulb fennel are low in calories and high in fiber, making them great choices for weight loss. However, navel oranges are higher in natural sugars compared to bulb fennel. If weight loss is your goal, incorporating more bulb fennel into your diet may be a better option as it is lower in calories and carbohydrates. Additionally, fennel is a good source of vitamin C, fiber, and antioxidants, which can support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both navel oranges and bulb fennel are not significant sources of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Navel Oranges have a higher environmental impact compared to Bulb Fennel due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges typically require more water to grow and are often sprayed with more pesticides compared to fennel. Additionally, the transportation of oranges over long distances contributes to their carbon footprint. Fennel, on the other hand, tends to have a lower environmental impact overall.