Comparing Nutrients in 7 ounces Navel Oranges VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Navel Oranges	Serrano Peppers	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	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	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.5% 7.6g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Serrano Peppers	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	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	77% 1mg	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	11.4% 45.6μg	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	99% 89mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Serrano Peppers	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.4% 0.26mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	16% 0.37mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	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	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Serrano Peppers per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 3.9 times more Vitamin A, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 6.4 times more Vitamin B6, 4.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Serrano Peppers:

• 7 ounces of Navel Oranges have 3.9 times more Calcium than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 3.3 times more Copper, 6.6 times more Iron, 2 times more Magnesium, 6.4 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Serrano Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Serrano Peppers lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Serrano Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Carbohydrate and 2.2 times more Sugars than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 1.7 times more Fiber and 1.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Serrano Peppers provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Serrano Peppers

What are the health benefits of Navel Oranges compared to Serrano Peppers?

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, support heart health, and improve digestion. Serrano peppers, on the other hand, are rich in capsaicin, which may have anti-inflammatory and metabolism-boosting properties. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both navel oranges and serrano peppers can be beneficial for weight loss due to their low calorie content and high fiber content. However, navel oranges are higher in natural sugars compared to serrano peppers, which are low in calories and can help boost metabolism due to their capsaicin content. Including a variety of fruits and vegetables in your diet, along with other whole foods, can support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both Navel Oranges and Serrano Peppers are not high in protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth.

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

Navel oranges generally have a higher environmental impact compared to Serrano peppers due to factors such as water usage, land use, and transportation. Oranges require more water to grow and are typically grown in larger orchards, leading to more land use. Additionally, oranges are often transported long distances to reach consumers, increasing their carbon footprint. Serrano peppers, on the other hand, can be grown in smaller spaces and require less water, making them a more environmentally friendly option.