Comparing Nutrients in 7 ounces Navel Oranges VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Navel Oranges	Prickly Pears	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14.6% 19g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.7% 0.91mg	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	2.98% 12μg	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	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Prickly Pears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17.6% 0.16mg	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	40% 169mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prickly Pears per 7 oz

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

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

• 7 ounces of Navel Oranges have 4.9 times more Vitamin B1, 1.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 4.2 times more Vitamin C than Prickly Pears.
• Both Navel Oranges and Prickly Pears provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Prickly Pears:

• 7 oz of Raw Prickly Pears contain 1.3 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 7.7 times more Magnesium and 1.3 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Prickly Pears contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Raw Navel Oranges as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Carbohydrate than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.6 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Prickly Pears

What are the health benefits of Navel Oranges compared to Prickly Pears?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Prickly pears are high in fiber, vitamin C, and antioxidants as well, and they may also help with blood sugar control and reduce inflammation. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

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

Both Navel Oranges and Prickly Pears are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with a balanced diet and regular physical activity, is key for successful weight loss.

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

Both navel oranges and prickly pears are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Prickly pears are high in antioxidants and fiber, which can help reduce inflammation and support digestion, leading to better nutrient absorption. To gain more muscles while training consistently, it's important to focus on a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both navel oranges and prickly pears into your diet can provide a range of vitamins, minerals, and antioxidants to support your muscle-building goals.

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

Navel oranges have a higher environmental impact compared to prickly pears due to factors such as water usage, pesticide use, transportation emissions, and land usage. Prickly pears require less water, pesticides, and land to grow, making them a more environmentally friendly option.