Comparing Nutrients in 7 ounces Navel Oranges VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Navel Oranges	Hazelnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25.5% 33g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.33g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Hazelnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	86% 1.1mg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Hazelnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Hazelnuts per 7 oz

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

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

• 7 ounces of Navel Oranges have 9.4 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 9.5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 7.1 times more Vitamin B6, 3.3 times more Vitamin B9, 100.2 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
• Both Raw Navel Oranges as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Hazelnuts:

• 7 ounces of Navel Oranges have 16.2 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 2.7 times more Calcium, 44.2 times more Copper, 36.2 times more Iron, 14.8 times more Magnesium, 212.9 times more Manganese, 12.6 times more Phosphorus, 4.1 times more Potassium, more Selenium and 30.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2 times more Sugars and 32.1 times more Fructose than Hazelnuts.
• While 7 oz of Hazelnuts contain 12.8 times more Energy, 405 times more Fat, 262.6 times more Saturated Fat, 9.7 times more Omega 3, 340.6 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Fiber and 16.4 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 Hazelnuts

What are the health benefits of Navel Oranges compared to Hazelnuts?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Hazelnuts, on the other hand, are rich in healthy fats, vitamin E, and minerals like magnesium and copper, which can support heart health and brain function. Both are nutritious options, but navel oranges are lower in calories and higher in vitamin C compared to hazelnuts.

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

Both navel oranges and hazelnuts can be part of a healthy weight loss diet due to their nutrient content and fiber. However, navel oranges are lower in calories and higher in water content, making them a more weight-loss-friendly option compared to hazelnuts, which are higher in calories and fat. Incorporating a variety of fruits and nuts into your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Navel Oranges or more Hazelnuts 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. Both navel oranges and hazelnuts are nutritious foods, but hazelnuts are a better choice for muscle building as they are higher in protein and healthy fats compared to oranges. Incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains into your diet will support muscle growth and recovery.

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

Producing navel oranges typically requires more water, land, and energy compared to hazelnuts. However, both crops can have a significant environmental impact depending on factors such as farming practices, transportation, and processing methods. It's important to consider the overall sustainability of the food system and choose a variety of plant-based foods to reduce environmental impact.