Comparing Nutrients in 7 ounces Navel Oranges VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Navel Oranges	Young Green Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.32g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Young Green Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Young Green Onions	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Young Green Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Young Green Onions:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.4 times more Vitamin C than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 16.7 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Young Green Onions provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Young Green Onions:

• 7 ounces of Navel Oranges have 1.3 times more Copper than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 3.9 times more Iron, 1.5 times more Magnesium and 5.2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Young Green Onions contain similar levels of Calcium, 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 Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Carbohydrate, 2.2 times more Sugars and 1.2 times more Fiber than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 4.4 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Young Green Onions offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Young Green Onions

What are the health benefits of Navel Oranges compared to Young Green Onions?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. Young green onions, on the other hand, are rich in vitamins K and C, as well as antioxidants, which can support bone health, improve digestion, and reduce the risk of chronic diseases. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Young Green Onions?

Both navel oranges and young green onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars and carbohydrates compared to young green onions, which are low in calories and carbohydrates. Therefore, incorporating more young green onions into your diet may be more beneficial for weight loss due to their lower calorie content. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall balanced and nutrient-dense meals.

Should I eat more Navel Oranges or more Young Green 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 plant-based foods that are rich in protein, vitamins, and minerals. Both navel oranges and young green onions are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein such as young green onions. They are a good source of plant-based protein and can support muscle growth when combined with a balanced diet and regular strength training.

What is the environmental impact of producing Navel Oranges compared to Young Green Onions?

Navel oranges generally have a higher environmental impact compared to young green onions due to factors such as water usage, land usage, and transportation. Oranges require more water to grow and are typically grown on larger plots of land. Additionally, oranges are often transported over longer distances compared to green onions, which can contribute to greenhouse gas emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both navel oranges and young green onions.