Comparing Nutrients in 7 ounces Navel Oranges VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Garlic	16%	3%	81%

Macro Nutrients

	Navel Oranges	Garlic	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Garlic	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Garlic	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	66% 0.59mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	144% 3.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Garlic per 7 oz

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

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

• 7 ounces of Navel Oranges have 11.3 times more Vitamin B9 and 1.9 times more Vitamin C than Garlic.
• While 7 oz of Raw Garlic contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 15.6 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Garlic:

• 7 ounces of Navel Oranges have 1.5 times more Water than Garlic.
• While 7 oz of Raw Garlic contain 4.2 times more Calcium, 7.7 times more Copper, 13.1 times more Iron, 2.3 times more Magnesium, 57.7 times more Manganese, 6.7 times more Phosphorus, 2.4 times more Potassium, more Selenium and 14.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 8.5 times more Sugars than Garlic.
• While 7 oz of Raw Garlic contain 3 times more Energy, 2.6 times more Carbohydrate and 7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Garlic offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Garlic

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Garlic, on the other hand, is known for its anti-inflammatory and immune-boosting properties. 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 Garlic?

Both navel oranges and garlic can be part of a healthy weight loss diet due to their nutrient content and potential health benefits. However, weight loss ultimately comes down to creating a calorie deficit, where you burn more calories than you consume. Incorporating a variety of fruits, vegetables, whole grains, and legumes, along with regular physical activity, is key for successful and sustainable weight loss. It's important to focus on a balanced diet rather than relying on specific foods for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein, healthy fats, and carbohydrates. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein needed for muscle growth. On the other hand, garlic is a great addition to a plant-based diet as it offers various health benefits, but it is also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with a variety of fruits and vegetables for overall health and performance.

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

Navel oranges have a higher environmental impact compared to garlic due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while garlic is typically grown with fewer inputs. Additionally, oranges are usually transported long distances to reach consumers, contributing to their carbon footprint. Choosing locally grown garlic and organic oranges can help reduce the environmental impact of both foods.