Comparing Nutrients in 7 ounces Navel Oranges VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rutabagas	11%	4%	85%

Macro Nutrients

	Navel Oranges	Rutabagas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.05g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rutabagas	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.3% 0.2mg	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	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	55% 49.6mg	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	3.97% 0.6mg	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	Rutabagas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18% 605mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rutabagas per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Rutabagas:

• 7 ounces of Navel Oranges have 1.2 times more Copper than Rutabagas.
• While 7 oz of Raw Rutabagas contain 3.4 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rutabagas contain similar levels of Calcium 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 Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fructose than Rutabagas.
• While 7 oz of Raw Rutabagas contain 5.9 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Rutabagas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Rutabagas

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost immunity, improve skin health, and support digestion. Rutabagas, on the other hand, are rich in fiber, vitamin C, and potassium, which can help regulate blood pressure, support heart health, and aid in digestion. Both are nutritious options, but navel oranges are higher in vitamin C, while rutabagas are higher in potassium.

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

Both navel oranges and rutabagas can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, navel oranges are lower in calories and higher in natural sugars compared to rutabagas. Therefore, incorporating more navel oranges into your diet may help with weight loss as they are lower in calories and can help satisfy sweet cravings in a healthy way. Remember to focus on overall balanced nutrition and portion control for effective weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and vitamins. Both navel oranges and rutabagas can be part of a balanced diet, but for muscle gain, it is recommended to prioritize protein-rich plant-based sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating whole grains, fruits, vegetables, and healthy fats will support overall muscle growth and recovery.

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

Navel oranges have a higher environmental impact compared to rutabagas 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 than root vegetables like rutabagas. Additionally, oranges are typically transported longer distances to reach consumers, contributing to higher carbon emissions. Choosing locally grown, organic produce whenever possible can help reduce the environmental impact of food production.