Comparing Nutrients in 7 ounces Navel Oranges VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rowal	7%	15%	78%

Macro Nutrients

	Navel Oranges	Rowal	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 25g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rowal	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	57% 51mg	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	Rowal	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rowal per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.3 times more Vitamin C than Rowal.
• While 7 oz of Raw Rowal contain 1.6 times more Vitamin A than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Navel Oranges vs Rowal:

• 7 ounces of Navel Oranges have 2.9 times more Calcium, 1.3 times more Potassium and 1.2 times more Water than Rowal.
• While 7 oz of Raw Rowal contain 27.2 times more Copper, 16.9 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese, 2.3 times more Phosphorus and 5.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.5 times more Fructose than Rowal.
• While 7 oz of Raw Rowal contain 2.3 times more Energy, 13.3 times more Fat, 1.9 times more Carbohydrate, 1.7 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Navel Oranges VS Rowal

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, promote healthy skin, and aid in digestion. Rowal, on the other hand, is not a commonly known fruit. It's important to choose a variety of fruits and vegetables to ensure a well-rounded nutrient intake.

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

Both navel oranges and rowal are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and healthy eating habits, including a variety of fruits and vegetables, whole grains, and plant-based proteins. Incorporating both navel oranges and rowal into your diet can be beneficial for weight loss, but it's important to consider your overall calorie intake and physical activity levels as well.

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

Both navel oranges and rowal are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Rowal, on the other hand, is rich in antioxidants and fiber, which can help reduce inflammation and support digestion for optimal nutrient absorption. To gain more muscles while training consistently, focus on consuming a variety of plant-based foods, including a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure you are getting all the essential nutrients needed for muscle growth and recovery.

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

Navel oranges generally have a lower environmental impact compared to Rowal, as they require less water, pesticides, and fertilizers to grow. Additionally, navel oranges are typically grown in more temperate regions, which reduces the need for energy-intensive climate control methods. Overall, choosing navel oranges over Rowal can help reduce the environmental footprint of food production.