Comparing Nutrients in 7 ounces Navel Oranges VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Navel Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.7% 0.18mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.4% 0.058mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Green Leaf Lettuce:

• 7 ounces of Navel Oranges have 1.9 times more Vitamin B5 and 6.4 times more Vitamin C than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 30.8 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Leaf Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Green Leaf Lettuce:

• 7 ounces of Navel Oranges have 1.3 times more Copper than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 6.6 times more Iron, 8.6 times more Manganese and 1.3 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Green Leaf Lettuce contain similar levels of Calcium, Magnesium, 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 Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.4 times more Carbohydrate, 10.9 times more Sugars, 5.2 times more Fructose and 1.7 times more Fiber than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 6.4 times more Omega 3 and 1.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Green Leaf Lettuce

What are the health benefits of Navel Oranges compared to Green Leaf Lettuce?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, promote healthy skin, and reduce inflammation. Green leaf lettuce is rich in vitamins A, K, and folate, as well as fiber, which can support healthy digestion, bone health, and heart health. Both are nutritious options, but oranges provide more vitamin C and antioxidants, while green leaf lettuce offers more vitamin A and K.

Can I lose weight easier by eating more Navel Oranges or Green Leaf Lettuce?

Both navel oranges and green leaf lettuce can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, green leaf lettuce is lower in calories and higher in fiber compared to navel oranges, making it a more optimal choice for weight loss. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, and maintaining a calorie deficit through portion control and regular physical activity are key factors in successful weight loss.

Should I eat more Navel Oranges or more Green Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both navel oranges and green leaf lettuce are nutritious choices, but for muscle building, green leaf lettuce would be a better option as it is higher in protein and contains essential nutrients like iron, calcium, and vitamin K. Additionally, incorporating protein-rich plant foods such as legumes, nuts, seeds, tofu, and whole grains into your diet can also support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Green Leaf Lettuce?

The environmental impact of producing Navel Oranges is generally higher than that of Green Leaf Lettuce due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that take up more land compared to lettuce, which can be grown in smaller spaces. Additionally, the transportation of oranges from orchards to consumers may result in higher carbon emissions compared to locally grown lettuce. Overall, choosing locally grown, seasonal produce like Green Leaf Lettuce can help reduce the environmental impact of food production.