Comparing Nutrients in 7 ounces Navel Oranges VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Navel Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	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	0.099% 0.032g	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	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.53% 4g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.56% 0.085mg	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	3.47% 14μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.7% 0.069mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.94% 0.18mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	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	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dishcloth Gourd per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 4.9 times more Vitamin C than Dishcloth Gourd.
• Both Navel Oranges and Dishcloth Gourd provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dishcloth Gourd:

• 7 ounces of Navel Oranges have 2.2 times more Calcium than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 2.8 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese and 1.4 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Dishcloth Gourd contain similar levels of Copper, Potassium 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 Dishcloth Gourd lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.9 times more Carbohydrate, 4.2 times more Sugars and 2 times more Fiber than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 1.3 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 Dishcloth Gourd provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Dishcloth Gourd

What are the health benefits of Navel Oranges compared to Dishcloth Gourd?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and protect against chronic diseases. Dishcloth gourd, on the other hand, is a good source of vitamins A and C, as well as minerals like calcium and iron. Both are nutritious options, but navel oranges may have more widespread health benefits due to their higher vitamin C content.

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

Both navel oranges and dishcloth gourd are low in calories and high in fiber, which can help with weight loss. However, navel oranges are a better choice as they are also a good source of vitamin C and other nutrients. Incorporating a variety of fruits and vegetables, including navel oranges, into your diet along with a balanced meal plan and regular physical activity can help support weight loss in a healthy way.

Should I eat more Navel Oranges or more Dishcloth Gourd 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 protein sources. Navel oranges and dishcloth gourd are not high in protein, so it would be beneficial to include more protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet to support muscle growth and recovery.

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

Navel oranges have a higher environmental impact compared to dishcloth gourd due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges typically require more resources to grow and harvest, making dishcloth gourd a more sustainable option.