Comparing Nutrients in 7 ounces Navel Oranges VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Navel Oranges	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.012% 0.004g	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	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.17% 6.73g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Gourd-flowered	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	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.1% 0.079mg	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	2.98% 12μg	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	22.3% 20mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	5.73% 0.052mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	5.7% 0.13mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.75% 298mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Gourd-flowered per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs White Gourd-flowered :

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 5.7 times more Vitamin B9 and 5.9 times more Vitamin C than White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Navel Oranges as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs White Gourd-flowered :

• 7 ounces of Navel Oranges have 1.7 times more Calcium, 1.5 times more Copper and 1.8 times more Phosphorus than White Gourd-flowered .
• While 7 oz of Raw White Gourd-flowered contain 1.5 times more Iron, 2.3 times more Manganese and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Gourd-flowered contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.7 times more Carbohydrate and 4.4 times more Fiber than White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS White Gourd-flowered

What are the health benefits of Navel Oranges compared to White Gourd-flowered ?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, support digestion, and reduce inflammation. White gourd-flowered, on the other hand, is a good source of vitamins A and C, as well as minerals like potassium and magnesium. Both fruits offer health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Navel Oranges or White Gourd-flowered ?

Both navel oranges and white gourd-flowered are healthy options for weight loss 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 balanced diet and portion control. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet can help support weight loss efforts.

Should I eat more Navel Oranges or more White Gourd-flowered to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. White gourd-flowered, on the other hand, is a type of vegetable that is low in calories and rich in nutrients, including some protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Navel Oranges compared to White Gourd-flowered ?

Navel oranges have a higher environmental impact compared to white gourd-flowered due to factors such as water usage, pesticide use, and transportation emissions. Navel oranges require more water to grow and are often treated with more pesticides. Additionally, the transportation of oranges over long distances can contribute to greenhouse gas emissions. Choosing locally grown, seasonal produce like white gourd-flowered can help reduce the environmental impact of your food choices.