Comparing Nutrients in 7 ounces Navel Oranges VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Ginger Root	9%	8%	83%

Macro Nutrients

	Navel Oranges	Ginger Root	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	27% 35.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.65% 3.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Ginger Root	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	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.4% 0.32mg	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	5.46% 22μg	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	11% 9.92mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Ginger Root	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	50% 0.45mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	19.8% 0.45mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	24.2% 824mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Ginger Root per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B9 and 11.8 times more Vitamin C than Ginger Root.
• While 7 oz of Raw Ginger Root contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Ginger Root 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 Ginger Root:

• 7 ounces of Navel Oranges have 2.7 times more Calcium than Ginger Root.
• While 7 oz of Raw Ginger Root contain 5.8 times more Copper, 4.6 times more Iron, 3.9 times more Magnesium, 7.9 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 4.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Ginger Root contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Ginger Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5 times more Sugars than Ginger Root.
• While 7 oz of Raw Ginger Root contain 1.6 times more Energy, 3.8 times more Omega 3, 1.4 times more Carbohydrate and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Ginger Root offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Ginger Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Ginger Root

What are the health benefits of Navel Oranges compared to Ginger Root?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Ginger root, on the other hand, is known for its anti-inflammatory and digestive properties. Both are nutritious choices, but navel oranges are higher in vitamin C while ginger root is more known for its anti-inflammatory benefits.

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

Both navel oranges and ginger root can be beneficial for weight loss, but navel oranges may be more effective due to their high fiber content and lower calorie density. The fiber in oranges can help you feel full and satisfied, potentially reducing overall calorie intake. Ginger root, on the other hand, is known for its potential to boost metabolism and aid in digestion, which can also support weight loss efforts. Incorporating a variety of fruits and vegetables, including navel oranges, into a balanced diet is key for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. 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, ginger root is a great addition to your diet as it has anti-inflammatory properties that can help with muscle recovery. However, for muscle growth, it is essential to include protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

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

The environmental impact of producing Navel Oranges is generally higher compared to Ginger Root. Oranges require more water, land, and resources to grow, while ginger is a more resilient crop that requires less input. Additionally, transporting oranges over long distances can contribute to carbon emissions. Choosing locally sourced ginger root can help reduce the environmental impact of your food choices.