Comparing Nutrients in 7 ounces Navel Oranges VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lotus Root	13%	1%	86%

Macro Nutrients

	Navel Oranges	Lotus Root	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	26.3% 34g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lotus Root	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33.6% 0.44mg	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	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	39.4% 0.51mg	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	97% 87.3mg	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	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	Lotus Root	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	56.7% 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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	22.5% 0.52mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	32.5% 1103mg	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	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lotus Root per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Lotus Root:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B9 and 1.3 times more Vitamin C than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Lotus Root provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Navel Oranges as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Lotus Root:

• 7 oz of Raw Lotus Root contain 6.6 times more Copper, 8.9 times more Iron, 2.1 times more Magnesium, 9 times more Manganese, 4.3 times more Phosphorus, 3.3 times more Potassium, 40 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Lotus Root contain similar levels of Calcium and 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 Lotus Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lotus Root contain 1.5 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Lotus Root

What are the health benefits of Navel Oranges compared to Lotus Root?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Lotus root, on the other hand, is rich in vitamins, minerals, and fiber, and is known for its anti-inflammatory properties. Both can be part of a healthy diet, but navel oranges may be more readily available and easier to incorporate into everyday meals.

Can I lose weight easier by eating more Navel Oranges or Lotus Root?

Both navel oranges and lotus root can be part of a healthy weight loss diet due to their high fiber content and low calorie density. 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 into your diet can help support weight loss in a healthy and sustainable way.

Should I eat more Navel Oranges or more Lotus Root 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. Lotus root, on the other hand, is a good source of plant-based protein, along with other nutrients like fiber, vitamins, and minerals. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Lotus Root?

Navel oranges have a higher environmental impact compared to lotus root due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often treated with pesticides, while lotus root can be grown in wetlands with minimal inputs. Additionally, oranges are typically transported long distances, contributing to carbon emissions, whereas lotus root is often grown and consumed locally. Overall, choosing lotus root over navel oranges can help reduce the environmental impact of food production.