Comparing Nutrients in 7 ounces Navel Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pomegranates	7%	11%	82%

Macro Nutrients

	Navel Oranges	Pomegranates	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.74% 0.24g	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	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28.5% 37g	130g per day for Men 19-50 years
Sugars	23.3% 17g	37.4% 27g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pomegranates	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35% 0.31mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.3% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pomegranates per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B3 and 5.8 times more Vitamin C than Pomegranates.
• While 7 oz of Raw Pomegranates contain 1.4 times more Vitamin B5, 4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pomegranates provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pomegranates:

• 7 ounces of Navel Oranges have 4.3 times more Calcium than Pomegranates.
• While 7 oz of Raw Pomegranates contain 4.1 times more Copper, 2.3 times more Iron, 4.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pomegranates contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pomegranates contain 1.7 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.8 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 Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Pomegranates

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

Both navel oranges and pomegranates are nutritious fruits, but they offer different health benefits. Navel oranges are rich in vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps you feel full. Pomegranates are high in antioxidants, particularly punicalagins and anthocyanins, which can help reduce inflammation and protect against chronic diseases. They also contain vitamin K, which is important for bone health. Incorporating both fruits into your diet can provide a range of health benefits.

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

Both navel oranges and pomegranates can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are lower in calories compared to pomegranates, making them a better option if weight loss is your goal. Additionally, navel oranges are a good source of vitamin C and other nutrients that can support overall health and well-being. Incorporating a variety of fruits and vegetables into your diet, including navel oranges, can help you achieve your weight loss goals in a healthy and sustainable way.

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

Both navel oranges and pomegranates are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Pomegranates are rich in antioxidants, which can help reduce inflammation and support recovery after workouts. To maximize muscle growth, it's best to include a variety of fruits in your diet, along with a balance of protein, healthy fats, and carbohydrates.

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

Both Navel Oranges and Pomegranates have a relatively low environmental impact compared to other fruits. However, Pomegranates generally require less water to grow compared to Navel Oranges, making them a more sustainable option in regions with water scarcity. Additionally, Pomegranates are typically grown in areas where they require fewer pesticides and fertilizers, contributing to a lower environmental impact overall.