Comparing Nutrients in 7 ounces Navel Oranges VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Navel Oranges	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Dried Beechnuts:

• 7 ounces of Navel Oranges have 3.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 8.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Beechnuts:

• 7 ounces of Navel Oranges have 43 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 17.2 times more Copper, 18.9 times more Iron, 46.2 times more Manganese, 6.1 times more Potassium, 38 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 11.8 times more Energy, 333.3 times more Fat, 336.4 times more Saturated Fat, 188.9 times more Omega 3, 799.6 times more Omega 6, 2.7 times more Carbohydrate and 6.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Dried Beechnuts

What are the health benefits of Navel Oranges compared to Dried Beechnuts?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper. While both can be part of a healthy diet, navel oranges provide more vitamin C and fiber, while dried beech nuts offer more healthy fats and protein.

Can I lose weight easier by eating more Navel Oranges or Dried Beechnuts?

Navel oranges are a great choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Dried beech nuts, on the other hand, are higher in calories and fat, so they may not be the best option for weight loss. Stick to navel oranges for a healthier and lower-calorie snack option.

Should I eat more Navel Oranges or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant-based foods. Navel oranges are a good source of vitamin C and fiber but are not high in protein. Dried beech nuts, on the other hand, are a good source of protein, healthy fats, and micronutrients. Including a variety of protein-rich plant foods such as nuts, seeds, legumes, and whole grains in your diet will support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Dried Beechnuts?

Producing navel oranges generally has a higher environmental impact compared to dried beechnuts. Oranges require more water, land, and resources to grow, while beechnuts are a more sustainable option as they require less water and have a lower carbon footprint. Additionally, beechnuts are typically harvested from wild trees, reducing the need for intensive agricultural practices.