Comparing Nutrients in 7 ounces Navel Oranges VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Quinces	3%	1%	96%

Macro Nutrients

	Navel Oranges	Quinces	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.062% 0.02g	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	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	23.4% 30.4g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Quinces	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	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	Quinces	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.5% 391mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Quinces per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 11.3 times more Vitamin B9 and 3.9 times more Vitamin C than Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Quinces have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Quinces:

• 7 ounces of Navel Oranges have 3.9 times more Calcium, 1.4 times more Magnesium and 1.4 times more Phosphorus than Quinces.
• While 7 oz of Raw Quinces contain 3.3 times more Copper and 5.4 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Quinces contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Quinces lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Quinces lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Navel Oranges and Raw Quinces have similar amounts of macro-nutrients per 7 oz
• Both Navel Oranges and Quinces offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Navel Oranges as well as Raw Quinces provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Quinces

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost immunity, aid in digestion, and protect against chronic diseases. Quinces, on the other hand, are high in fiber, vitamin C, and antioxidants as well, but they also contain more minerals like potassium and copper. Both fruits offer health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

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

Both navel oranges and quinces are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, navel oranges are slightly lower in calories and higher in vitamin C compared to quinces. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating either fruit into a balanced diet along with regular physical activity can help support your weight loss goals.

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

Both navel oranges and quinces 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. Quinces are a good source of fiber, which can aid in digestion and nutrient absorption for muscle recovery. To support muscle growth while training consistently, it is recommended to include a variety of fruits in your diet to ensure you are getting a wide range of nutrients.

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

Navel oranges have a higher environmental impact compared to quinces due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, whereas quinces are more resilient and require fewer inputs. Additionally, oranges are typically transported over longer distances, contributing to higher carbon emissions. Choosing quinces over oranges can help reduce your environmental footprint.