Comparing Nutrients in 7 ounces Navel Oranges VS Sapodilla

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sapodilla	2%	11%	87%

Macro Nutrients

	Navel Oranges	Sapodilla	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	30.5% 39.6g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sapodilla	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	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	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	6.95% 27.8μg	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	32.4% 29mg	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	Sapodilla	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19% 0.17mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sapodilla per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 4 times more Vitamin C than Sapodilla.
• Both Navel Oranges and Sapodilla provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sapodilla have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Sapodilla have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sapodilla:

• 7 ounces of Navel Oranges have 2 times more Calcium and 1.9 times more Phosphorus than Sapodilla.
• While 7 oz of Raw Sapodilla contain 2.2 times more Copper and 6.2 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Sapodilla contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Sapodilla lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw Sapodilla lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sapodilla contain 1.7 times more Energy, 1.6 times more Carbohydrate and 2.4 times more Fiber than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Sapodilla provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sapodilla

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Sapodilla, on the other hand, is rich in vitamins A and C, as well as minerals like potassium and copper, which can support eye health, skin health, and heart function. Both fruits offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

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

Both navel oranges and sapodilla can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in vitamin C, making them a slightly better choice for weight loss. Remember, weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other healthy foods, is key.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber but are not high in protein. Sapodilla, on the other hand, is also not a significant source of protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

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

Navel oranges have a higher environmental impact compared to Sapodilla due to factors such as water usage, pesticide use, and transportation emissions. Sapodilla is a tropical fruit that typically requires less water and pesticides to grow, and may have a lower carbon footprint if grown closer to where it is consumed.