Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Navel Oranges	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	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	8.76% 11.4g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	NA	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	39.2% 35.3mg	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	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	48.5% 0.44mg	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	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	81% 1.87mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.53% 256mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Fiddlehead Ferns per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Fiddlehead Ferns:

• 7 ounces of Navel Oranges have 4.9 times more Vitamin B1 and 3.3 times more Vitamin C than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 14 times more Vitamin A, 2.5 times more Vitamin B2 and 7.7 times more Vitamin B3 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Fiddlehead Ferns:

• 7 ounces of Navel Oranges have 1.8 times more Calcium and 1.3 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 5.6 times more Copper, 5.6 times more Iron, 1.7 times more Magnesium, 32.4 times more Manganese, 2.5 times more Phosphorus and 8.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Fiddlehead Ferns contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 4.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Fiddlehead Ferns

What are the health benefits of Navel Oranges compared to Frozen Fiddlehead Ferns?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, digestion, and skin health. Frozen fiddlehead ferns are rich in vitamin A, vitamin C, and fiber, providing benefits for eye health, immune function, and digestion. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Navel Oranges or Frozen Fiddlehead Ferns?

Both navel oranges and frozen fiddlehead ferns can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a healthy and sustainable way.

Should I eat more Navel Oranges or more Frozen Fiddlehead Ferns 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-based foods. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Frozen fiddlehead ferns, on the other hand, are a good source of plant-based protein and can be a beneficial addition to a muscle-building diet. Incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth and recovery during training.

What is the environmental impact of producing Navel Oranges compared to Frozen Fiddlehead Ferns?

The environmental impact of producing Navel Oranges is generally higher compared to Frozen Fiddlehead Ferns. Oranges require more water, land, and resources to grow, as well as transportation to reach consumers. Fiddlehead ferns are typically foraged or cultivated in smaller, more sustainable quantities, resulting in a lower environmental footprint. Choosing plant-based foods like fiddlehead ferns can help reduce overall environmental impact.