Comparing Nutrients in 7 ounces Navel Oranges VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Navel Oranges	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	26.3% 19g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	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	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.8% 0.15mg	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	6.45% 25.8μg	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	8.8% 7.94mg	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	2.5% 0.38mg	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	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	31% 0.28mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	5.18% 0.12mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25% 851mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Jerusalem-artichokes per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Jerusalem-artichokes:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B9 and 14.8 times more Vitamin C than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 2.9 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Jerusalem-artichokes provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Raw Jerusalem-artichokes 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 Jerusalem-artichokes:

• 7 ounces of Navel Oranges have 3.1 times more Calcium than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 3.6 times more Copper, 26.2 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus and 2.6 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Jerusalem-artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Fiber than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Jerusalem-artichokes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Jerusalem-artichokes

What are the health benefits of Navel Oranges compared to Jerusalem-artichokes?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost immunity, improve digestion, and reduce inflammation. Jerusalem artichokes, on the other hand, are high in inulin, a prebiotic fiber that can support gut health and improve digestion. Both are nutritious options, but navel oranges are higher in vitamin C while Jerusalem artichokes are a good source of prebiotic fiber.

Can I lose weight easier by eating more Navel Oranges or Jerusalem-artichokes?

Both navel oranges and Jerusalem artichokes can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are higher in natural sugars, so consuming them in moderation is key. Jerusalem artichokes, on the other hand, are a good source of prebiotic fiber which can support gut health and aid in weight management. Ultimately, incorporating a variety of fruits and vegetables into your diet, along with a balanced intake of whole grains, legumes, and plant-based proteins, is important for sustainable weight loss.

Should I eat more Navel Oranges or more Jerusalem-artichokes 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 are a good source of vitamin C and fiber but do not provide significant protein for muscle building. Jerusalem artichokes, on the other hand, are a good source of fiber and contain some protein, but they are not a high-protein food. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Navel Oranges compared to Jerusalem-artichokes?

Navel oranges have a higher environmental impact compared to Jerusalem artichokes. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. In contrast, Jerusalem artichokes are a hardy, low-maintenance crop that requires less water and fewer inputs, making them a more sustainable choice for the environment.