Comparing Nutrients in 7 ounces Navel Oranges VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Salsify	15%	2%	83%

Macro Nutrients

	Navel Oranges	Salsify	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28.4% 37g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Salsify	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	42.3% 0.55mg	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	13% 51.6μg	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	17.6% 16mg	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	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	Salsify	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19.6% 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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Salsify per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B9 and 7.4 times more Vitamin C than Salsify.
• While 7 oz of Raw Salsify contain 4.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Salsify provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Raw Navel Oranges as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Salsify:

• 7 oz of Raw Salsify contain 1.4 times more Calcium, 2.3 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 9.2 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Salsify contain similar levels of 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 Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Salsify contain 1.7 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Fiber and 3.6 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 Salsify

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Salsify, on the other hand, is a root vegetable that is high in fiber, potassium, and iron, which can support heart health, regulate blood pressure, and improve energy levels. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Both navel oranges and salsify can be part of a healthy weight loss diet 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 nutrition and portion control. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and plant-based proteins, can support weight loss efforts. Remember to also include regular physical activity for best results.

Should I eat more Navel Oranges or more Salsify 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 do not provide significant amounts of protein. Salsify, on the other hand, is a root vegetable that is rich in fiber and contains some protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet in addition to consuming a variety of fruits and vegetables.

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

Navel oranges have a higher environmental impact compared to salsify due to factors such as water usage, pesticide use, transportation emissions, and land use. Salsify is a root vegetable that typically requires less water, pesticides, and land to grow, making it a more environmentally friendly option.