Comparing Nutrients in 7 ounces Navel Oranges VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Parsnips	6%	3%	91%

Macro Nutrients

	Navel Oranges	Parsnips	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	13% 9.53g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Parsnips	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.7% 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	33.2% 133μg	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	37.5% 33.7mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Parsnips	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	26.5% 0.24mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	48.3% 1.1mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	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	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Parsnips per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.5 times more Vitamin C than Parsnips.
• While 7 oz of Raw Parsnips contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B9, 9.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Parsnips provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Parsnips:

• 7 oz of Raw Parsnips contain 3.1 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 19.3 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium, more Selenium and 7.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Parsnips contain similar levels of Calcium and Water per seven ounces.
• 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 1.8 times more Sugars than Parsnips.
• While 7 oz of Raw Parsnips contain 1.5 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Parsnips

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. On the other hand, parsnips are rich in fiber, vitamins C and K, and minerals like manganese, which can help with digestion, bone health, and blood clotting. Both are nutritious options, but navel oranges are higher in vitamin C while parsnips are higher in fiber and certain minerals.

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

Both navel oranges and parsnips can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in water content compared to parsnips, making them a better choice for weight loss. Additionally, the vitamin C in navel oranges can help support metabolism and fat oxidation. Incorporating a variety of fruits and vegetables, including navel oranges, can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and parsnips offer unique nutritional benefits that can support muscle growth. Navel oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Parsnips are a good source of complex carbohydrates, which provide energy for workouts and help replenish glycogen stores post-exercise. Including a mix of both navel oranges and parsnips in your diet can help support your muscle-building goals.

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

Navel oranges have a higher environmental impact compared to parsnips due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity issues. Additionally, oranges are often transported long distances, contributing to carbon emissions. Parsnips, on the other hand, can be grown in a wider range of climates and require less water, making them a more environmentally friendly option.