Comparing Nutrients in 7 ounces Navel Oranges VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Navel Oranges	Potherb Jute	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.85% 11.5g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Potherb Jute	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	32.6% 1109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Potherb Jute per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.6 times more Vitamin B5 and 1.6 times more Vitamin C than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 23.2 times more Vitamin A, 2 times more Vitamin B1, 10.7 times more Vitamin B2, 3 times more Vitamin B3, 7.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Potherb Jute:

• 7 oz of Raw Potherb Jute contain 4.8 times more Calcium, 6.5 times more Copper, 36.6 times more Iron, 5.8 times more Magnesium, 4.2 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium and 9.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Potherb Jute contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Carbohydrate than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 5.1 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 Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Potherb Jute

What are the health benefits of Navel Oranges compared to Potherb Jute?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Potherb jute, on the other hand, is rich in vitamins A, C, and E, as well as minerals like iron and calcium. Both are nutritious options, but navel oranges may offer more vitamin C and antioxidants compared to potherb jute.

Can I lose weight easier by eating more Navel Oranges or Potherb Jute?

Both navel oranges and potherb jute can be part of a healthy weight loss diet 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 dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss in a sustainable way.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Navel Oranges and Potherb Jute are nutritious options, but Potherb Jute contains more protein and essential amino acids that are beneficial for muscle growth. Therefore, incorporating more Potherb Jute into your diet may be more beneficial for muscle development compared to Navel Oranges.

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

Navel oranges have a higher environmental impact compared to potherb jute due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides compared to leafy greens like potherb jute. Additionally, the transportation of oranges over long distances contributes to their carbon footprint. Choosing locally grown, organic produce whenever possible can help reduce the environmental impact of food production.