Comparing Nutrients in 7 ounces Navel Oranges VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberries	8%	10%	82%

Macro Nutrients

	Navel Oranges	Raspberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	34% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberries	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	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raspberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20% 0.18mg	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% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raspberries per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Raspberries.
• While 7 oz of Raw Raspberries contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Raspberries:

• 7 ounces of Navel Oranges have 1.7 times more Calcium than Raspberries.
• While 7 oz of Raw Raspberries contain 2.3 times more Copper, 5.3 times more Iron, 2 times more Magnesium, 23.1 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raspberries contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Sugars than Raspberries.
• While 7 oz of Raw Raspberries contain 14 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Raspberries offer comparable quantities of Carbohydrate and Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Raspberries

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

Both navel oranges and raspberries are nutritious fruits that offer health benefits. Navel oranges are a good source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Raspberries are rich in antioxidants, particularly vitamin C and flavonoids, which help reduce inflammation and protect against chronic diseases. They are also a good source of fiber and vitamin K. Overall, both fruits are beneficial for health, so incorporating a variety of fruits into your diet is ideal for optimal nutrition.

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

Both navel oranges and raspberries are great options for weight loss due to their high fiber content and low calorie density. However, raspberries are lower in calories and higher in fiber compared to navel oranges, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and raspberries, can help support your weight loss goals.

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

Both navel oranges and raspberries are great options for muscle-building due to their high vitamin C content, which is important for collagen production and muscle repair. However, raspberries are also a good source of antioxidants and fiber, which can aid in recovery and overall health. Therefore, incorporating a variety of fruits, including raspberries, into your diet can help support muscle growth and recovery while training consistently.

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

Navel oranges generally have a lower environmental impact compared to raspberries in terms of water usage and carbon emissions. Oranges require less water to grow and produce compared to raspberries, which are more water-intensive. Additionally, oranges have a smaller carbon footprint as they can be grown in a wider range of climates and typically require less energy for production and transportation.