Comparing Nutrients in 7 ounces Navel Oranges VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Navel Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	18.3% 0.16mg	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	36.7% 2.94mg	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	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	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	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Spring Or Scallions Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Spring Or Scallions Onions:

• 7 ounces of Navel Oranges have 1.2 times more Vitamin B1, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 4.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Spring Or Scallions Onions provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Spring Or Scallions Onions:

• 7 oz of Raw Spring Or Scallions Onions contain 1.7 times more Calcium, 2.1 times more Copper, 11.4 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 4.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Spring Or Scallions Onions contain similar levels of 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 Spring Or Scallions Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate and 3.6 times more Sugars than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Spring Or Scallions Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Spring Or Scallions Onions

What are the health benefits of Navel Oranges compared to Spring Or Scallions Onions?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Spring onions or scallions are rich in vitamins K and C, as well as antioxidants, which can help with bone health and reduce inflammation. Both are nutritious options, but navel oranges provide more vitamin C while spring onions offer more vitamin K.

Can I lose weight easier by eating more Navel Oranges or Spring Or Scallions Onions?

Both navel oranges and spring onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. Navel oranges are a good source of vitamin C and fiber, while spring onions are rich in antioxidants and vitamins. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits, vegetables, whole grains, and lean proteins is key. It's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food for weight loss.

Should I eat more Navel Oranges or more Spring Or Scallions Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Navel oranges are not a significant source of protein, while spring onions or scallions contain some protein but in smaller amounts compared to other plant-based protein sources. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Navel Oranges compared to Spring Or Scallions Onions?

Navel oranges generally have a higher environmental impact compared to spring onions or scallions due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides than onions. Additionally, oranges are typically transported longer distances to reach consumers, contributing to their carbon footprint. Choosing locally grown and organic produce can help reduce the environmental impact of both oranges and onions.