Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Navel Oranges	Frozen Whole Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	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	13% 16.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.4% 7.56g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Whole Onions	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 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	10.4% 41.7μg	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	17.6% 16mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Whole Onions	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	11% 0.099mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.8% 0.25mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.3% 282mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Whole Onions per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 7.4 times more Vitamin C than Frozen Whole Onions.
• Both Navel Oranges and Frozen Whole Onions provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Whole Onions:

• 7 oz of Frozen Whole Onions, Unprepared contain 1.3 times more Copper, 3.5 times more Iron and 4.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Onions contain similar levels of Calcium, Magnesium, Phosphorus, 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 Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Frozen Whole Onions.
• Both Raw Navel Oranges as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Whole Onions

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, frozen whole onions are a good source of antioxidants and anti-inflammatory compounds that can support heart health and reduce the risk of chronic diseases. Both foods offer unique health benefits and can be included in a balanced vegan diet.

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

Eating more navel oranges would be more beneficial for weight loss compared to frozen whole onions. Navel oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism and aid in weight loss. On the other hand, frozen whole onions are not typically consumed in large quantities and do not offer the same weight loss benefits as navel oranges.

Should I eat more Navel Oranges or more Frozen Whole Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both navel oranges and frozen whole onions are nutritious choices, but for muscle building, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with a variety of plant-based protein sources will support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Frozen Whole Onions?

Navel oranges have a higher environmental impact compared to frozen whole onions due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges typically require more water to grow and are often sprayed with pesticides, while onions have a lower water and pesticide footprint. Additionally, oranges are usually transported long distances, contributing to greenhouse gas emissions, whereas frozen onions may be more locally sourced. Overall, choosing frozen whole onions over navel oranges can help reduce your environmental impact.