Comparing Nutrients in 7 ounces Navel Oranges VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Radicchio	22%	9%	69%

Macro Nutrients

	Navel Oranges	Radicchio	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Radicchio	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Radicchio	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	75% 0.68mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12% 0.27mg	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	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Radicchio per 7 oz

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

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

• 7 ounces of Navel Oranges have 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.4 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 1.8 times more Vitamin B9, 15.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Radicchio provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Radicchio:

• 7 ounces of Navel Oranges have 2.3 times more Calcium than Radicchio.
• While 7 oz of Raw Radicchio contain 8.7 times more Copper, 4.4 times more Iron, 4.8 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 7.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Radicchio 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 Radicchio lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Radicchio lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.8 times more Carbohydrate, 14.2 times more Sugars and 2.4 times more Fiber than Radicchio.
• While 7 oz of Raw Radicchio contain 1.6 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 Radicchio provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Radicchio

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. Radicchio, on the other hand, is rich in vitamin K, fiber, and antioxidants, which can support bone health, digestion, and reduce the risk of chronic diseases. Both are nutritious options, but navel oranges are higher in vitamin C while radicchio is higher in vitamin K. Incorporating a variety of fruits and vegetables into your diet is key to obtaining a wide range of nutrients for optimal health.

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

Both navel oranges and radicchio can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to radicchio, which is a low-calorie, nutrient-dense vegetable. Incorporating a variety of fruits and vegetables, including both navel oranges and radicchio, into your diet can support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Navel Oranges or more Radicchio 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 radicchio offer unique health benefits. Navel oranges are a good source of vitamin C, which can help with muscle recovery and immune function. Radicchio is rich in antioxidants and fiber, which can support overall health and digestion. To optimize muscle growth, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins like legumes, nuts, and seeds.

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

The environmental impact of producing Navel Oranges is generally higher compared to Radicchio due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides compared to leafy greens like Radicchio. Additionally, the transportation of oranges over long distances can contribute to greenhouse gas emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both Navel Oranges and Radicchio.