Comparing Nutrients in 7 ounces Navel Oranges VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Navel Oranges	Oriental Radishes	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.23% 35.7kcal	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	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.84% 4.96g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	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	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.02% 0.091mg	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	14% 55.6μg	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	48.5% 43.7mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oriental Radishes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.4% 0.23mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	3.28% 0.075mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.2% 450mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oriental Radishes per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.7 times more Vitamin C than Oriental Radishes.
• 7 ounces of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 1.6 times more Calcium than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 2.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Oriental Radishes 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 Oriental Radishes lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.1 times more Carbohydrate, 3.4 times more Sugars and 1.4 times more Fiber than Oriental Radishes.
• Both Raw Navel Oranges as well as Raw Oriental Radishes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Oriental Radishes

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, support digestion, and reduce inflammation. Oriental radishes, on the other hand, are low in calories and high in fiber, vitamins, and minerals which can aid in digestion and promote heart health. Both are nutritious options, but navel oranges may have a slight edge in terms of vitamin C content and antioxidant properties.

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

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

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Oriental radishes, on the other hand, are a good source of fiber and some vitamins and minerals, but they also do not provide a significant amount of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Navel oranges have a higher environmental impact compared to Oriental radishes due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity. Additionally, oranges are usually transported over longer distances, contributing to higher carbon emissions. On the other hand, radishes are a quick-growing crop that can be cultivated in a shorter time frame with less water and land use. Choosing locally grown, seasonal produce like Oriental radishes can help reduce the environmental impact of food production.