Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Navel Oranges	Frozen Nance	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	26% 33.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	22.7% 16.5g	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	13% 9.4g	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	% 7.1g	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	39% 15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Nance	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.2% 0.042mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Nance	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.04% 0.081mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	21.4% 0.49mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Nance per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Nance:

• 7 ounces of Navel Oranges have 4.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Frozen Nance.
• While 7 oz of Frozen Nance contain 1.6 times more Vitamin C, 8.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Navel Oranges as well as Frozen Nance have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Nance:

• 7 ounces of Navel Oranges have 2.3 times more Phosphorus than Frozen Nance.
• While 7 oz of Frozen Nance contain 2.9 times more Iron, 1.8 times more Magnesium, 8.6 times more Manganese and 1.5 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Frozen Nance contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Frozen Nance lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Nance contain 1.5 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fructose and 3.4 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Frozen Nance offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Frozen Nance provide inadequate amounts of Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Nance

What are the health benefits of Navel Oranges compared to Frozen Nance?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost immunity, aid in digestion, and reduce inflammation. On the other hand, frozen nance is a good source of vitamin C and fiber as well, but may not provide as many health benefits as navel oranges due to differences in nutrient content and processing.

Can I lose weight easier by eating more Navel Oranges or Frozen Nance?

Both navel oranges and frozen nance can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion control in addition to incorporating these fruits into your diet. Additionally, including a variety of fruits, vegetables, whole grains, and lean proteins is key for a balanced and sustainable weight loss plan.

Should I eat more Navel Oranges or more Frozen Nance 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 they do not provide significant protein for muscle building. Frozen nance, on the other hand, is a tropical fruit that is also low in protein. 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 Frozen Nance?

The environmental impact of producing Navel Oranges is generally higher compared to Frozen Nance due to factors such as water usage, land usage, transportation emissions, and pesticide use. Navel Oranges require more water and land to grow, and they are often transported long distances to reach consumers. Additionally, conventional orange farming often involves the use of pesticides which can harm the environment. On the other hand, Frozen Nance is a less water-intensive crop that can be grown in smaller spaces, and the freezing process may require less energy compared to transporting fresh produce long distances.