Comparing Nutrients in 7 ounces Navel Oranges VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Navel Oranges	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	97% 126g	130g per day for Men 19-50 years
Sugars	23.3% 17g	102% 74g	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	125% 47.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Oriental Radishes	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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	94% 1.23mg	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	146% 585μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	360% 3.24mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	46.5% 1.07mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Oriental Radishes per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Dried Oriental Radishes:

• 7 ounces of Navel Oranges have more Vitamin C than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 4 times more Vitamin B1, 13.3 times more Vitamin B2, 8 times more Vitamin B3, 7.1 times more Vitamin B5, 7.8 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Oriental Radishes:

• 7 ounces of Navel Oranges have 4.4 times more Water than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 14.6 times more Calcium, 41.8 times more Copper, 51.8 times more Iron, 15.5 times more Magnesium, 18.6 times more Manganese, 8.9 times more Phosphorus, 21 times more Potassium, 278 times more Sodium and 26.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 5.5 times more Energy, 22.9 times more Omega 3, 5.1 times more Carbohydrate, 4.4 times more Sugars, 10.9 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Dried Oriental Radishes

What are the health benefits of Navel Oranges compared to Dried Oriental Radishes?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost immunity, improve skin health, and aid in digestion. Dried oriental radishes are high in fiber and contain some vitamins and minerals, but may not offer the same level of nutrients as navel oranges. Overall, navel oranges are a more nutrient-dense option for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Dried Oriental Radishes?

Navel oranges are a great choice for weight loss as they are low in calories, high in fiber, and packed with vitamin C. Dried Oriental radishes, on the other hand, are more calorie-dense and may not be as effective for weight loss. Therefore, incorporating more navel oranges into your diet may help you lose weight easier compared to dried Oriental radishes.

Should I eat more Navel Oranges or more Dried Oriental Radishes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Navel oranges are a good source of vitamin C and fiber, but they do not contain significant amounts of protein. Dried Oriental radishes, on the other hand, are a good source of plant-based protein and can help support muscle growth. Including a combination of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet will be beneficial for muscle development.

What is the environmental impact of producing Navel Oranges compared to Dried Oriental Radishes?

Navel oranges have a higher environmental impact compared to dried oriental radishes due to factors such as water usage, land usage, transportation emissions, and pesticide use. Oranges require more water and land to grow, as well as transportation emissions if they are not grown locally. Additionally, conventional orange farming often involves the use of pesticides, which can have negative effects on the environment. Dried oriental radishes, on the other hand, have a lower environmental impact as they require less water and land to produce, and can often be grown without the use of pesticides.