Comparing Nutrients in 7 ounces Navel Oranges VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prunes	4%	2%	94%

Macro Nutrients

	Navel Oranges	Prunes	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.45g	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	136% 177g	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	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prunes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	Prunes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	135% 1.2mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	27% 0.62mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prunes per 7 oz

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

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

• 7 ounces of Navel Oranges have 17 times more Vitamin B9 and more Vitamin C than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 7.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.4 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Prunes:

• 7 ounces of Navel Oranges have 21.5 times more Water than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 1.7 times more Calcium, 15.7 times more Copper, 27.1 times more Iron, 5.8 times more Magnesium, 10.8 times more Manganese, 4.9 times more Phosphorus, 6.4 times more Potassium and 9.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 6.9 times more Energy, 7.1 times more Carbohydrate and 4.1 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 Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Prunes

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestive health, and reduce inflammation. Prunes, on the other hand, are high in fiber, potassium, and antioxidants, which can promote digestive health, regulate blood pressure, and protect against cell damage. Both fruits offer unique health benefits, so including a variety of fruits in your diet is ideal for overall health.

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

Both navel oranges and prunes can be beneficial for weight loss due to their high fiber content and low calorie density. However, prunes are higher in calories and natural sugars compared to navel oranges. Therefore, if you are looking to lose weight, it may be more beneficial to consume navel oranges in moderation as they are lower in calories and can help you feel full due to their fiber content. Remember, weight loss is ultimately achieved through a balanced diet and regular physical activity.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and prunes offer unique benefits for muscle growth. Navel oranges are rich in vitamin C, which supports collagen production for muscle repair, while prunes are a good source of potassium and antioxidants that can help with muscle recovery. Including a mix of both fruits in your diet can provide a well-rounded nutrient profile to support muscle growth and overall health.

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

Navel oranges have a higher environmental impact compared to prunes due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity issues. Additionally, oranges are often transported long distances to reach consumers, contributing to carbon emissions. Prunes, on the other hand, require less water and can be grown in a wider range of climates, reducing their overall environmental impact.