Comparing Nutrients in 7 ounces Navel Oranges VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Papayas	4%	5%	91%

Macro Nutrients

	Navel Oranges	Papayas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	21.4% 15.5g	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	10.2% 7.4g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	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	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Papayas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.8% 0.075mg	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	18.4% 73.4μg	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	134% 121mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Papayas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.92% 0.089mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	3.45% 0.079mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.6% 361mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Papayas per 7 oz

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

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

• 7 ounces of Navel Oranges have 3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Papayas.
• While 7 oz of Raw Papayas contain 3.9 times more Vitamin A, 2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Papayas provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Papayas:

• 7 ounces of Navel Oranges have 2.2 times more Calcium and 2.3 times more Phosphorus than Papayas.
• While 7 oz of Raw Papayas contain 1.9 times more Iron and 1.9 times more Magnesium than Raw Navel Oranges.
• Both Navel Oranges and Papayas contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Papayas lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw Papayas lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Fiber than Papayas.
• While 7 oz of Raw Papayas contain 5.2 times more Omega 3 and 1.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Papayas offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Papayas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Papayas

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, skin health, and digestion. Papayas are rich in vitamin C, vitamin A, and digestive enzymes, which can aid in digestion and support eye health. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and papayas can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in fiber compared to papayas, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and papayas, can help support weight loss efforts. Remember to also focus on overall balanced nutrition and portion control for successful weight management.

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

Both navel oranges and papayas are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, papayas are a better choice for muscle gain as they are higher in protein and contain the enzyme papain, which can aid in digestion and absorption of nutrients. Additionally, papayas are rich in vitamin C, which is important for collagen synthesis and muscle repair. Incorporating a variety of fruits and vegetables, including papayas, into your diet can help support your muscle-building goals.

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

Both navel oranges and papayas have a relatively low environmental impact compared to many other foods. However, papayas typically have a lower carbon footprint and water usage compared to navel oranges due to their higher yield per acre and less intensive farming practices. Choosing papayas over navel oranges can be a more environmentally friendly choice.