Comparing Nutrients in 7 ounces Navel Oranges VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22% 28.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	39% 28.3g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Passion-fruit Juice, Yellow	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.16% 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	3.97% 16μg	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	40% 36mg	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	0.13% 0.02mg	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	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.79% 7.94mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Passion-fruit Juice, Yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Passion-fruit Juice, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Passion-fruit Juice, Yellow:

• 7 ounces of Navel Oranges have more Vitamin B1, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain 3.9 times more Vitamin A, 2 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Passion-fruit Juice, Yellow:

• 7 ounces of Navel Oranges have 10.8 times more Calcium than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain 1.3 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 11 times more Fiber than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain 1.7 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• 7 ounces of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Passion-fruit Juice, Yellow

What are the health benefits of Navel Oranges compared to Passion-fruit Juice, Yellow?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Passion fruit juice is also high in vitamin C and antioxidants, but may be higher in sugar compared to whole navel oranges. Both can be part of a healthy diet, but it's important to be mindful of added sugars in fruit juices.

Can I lose weight easier by eating more Navel Oranges or Passion-fruit Juice, Yellow?

Both navel oranges and passion fruit juice can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating a mix of different fruits and foods will provide your body with a range of essential nutrients and help support weight loss in a sustainable way. Remember to also consider portion sizes and be mindful of added sugars in fruit juices.

Should I eat more Navel Oranges or more Passion-fruit Juice, Yellow to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both navel oranges and passion fruit juice are not high in protein, so it would be beneficial to include more protein-rich plant-based foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. These foods will provide the essential amino acids needed for muscle growth and repair.

What is the environmental impact of producing Navel Oranges compared to Passion-fruit Juice, Yellow?

Producing navel oranges generally has a lower environmental impact compared to passion fruit juice. Oranges require less water, pesticides, and land to grow, making them a more sustainable option. Passion fruit, on the other hand, may require more resources to cultivate and process into juice. Choosing navel oranges over passion fruit juice can help reduce your carbon footprint and support more eco-friendly agricultural practices.