Comparing Nutrients in 7 ounces Navel Oranges VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Navel Oranges	Dried Pepeao	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	124% 161g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Pepeao	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	853% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Pepeao	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	1118% 10mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	99% 2.3mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Pepeao per 7 oz

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

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

• 7 ounces of Navel Oranges have 42.2 times more Vitamin C than Dried Pepeao.
• While 7 oz of Dried Pepeao contain 12.1 times more Vitamin B1, 6.9 times more Vitamin B2, 7.1 times more Vitamin B3, 82.4 times more Vitamin B5, 12 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Dried Pepeao have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Pepeao:

• 7 ounces of Navel Oranges have 7.7 times more Water than Dried Pepeao.
• While 7 oz of Dried Pepeao contain 2.6 times more Calcium, 130 times more Copper, 47.2 times more Iron, 13.3 times more Magnesium, 39.7 times more Manganese, 5 times more Phosphorus, 4.3 times more Potassium, more Selenium, 70 times more Sodium and 94 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pepeao contain 6.1 times more Energy, 6.5 times more Carbohydrate and 5.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Navel Oranges VS Dried Pepeao

What are the health benefits of Navel Oranges compared to Dried Pepeao?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Dried pepeao, on the other hand, may not offer the same level of nutrients and may be higher in added sugars and preservatives. Overall, navel oranges are a healthier choice due to their natural nutrient content and health benefits.

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

Eating more navel oranges would be a better choice for weight loss compared to dried pepeao. Navel oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism and aid in weight loss. Dried pepeao, on the other hand, are more calorie-dense and often contain added sugars and fats, making them less ideal for weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Dried pepeao, on the other hand, are a good source of plant-based protein and can be a beneficial addition to your diet for muscle growth. Incorporating a combination of protein-rich foods like dried pepeao, along with a balanced diet rich in fruits and vegetables, will support your muscle-building goals.

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

Producing Navel Oranges generally has a higher environmental impact compared to Dried Pepeao due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water to grow and are often sprayed with pesticides, whereas dried Pepeao can be produced with minimal processing and fewer resources. Additionally, transporting fresh oranges over long distances can contribute to carbon emissions. Choosing dried Pepeao over Navel Oranges can be a more environmentally friendly option.