Comparing Nutrients in 7 ounces Navel Oranges VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Navel Oranges	Mamey Sapote	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	10% 0.16g	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	49% 63.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	55% 40g	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	21% 15.2g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.1g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	110% 1.43mg	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	3.47% 14μg	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	50.7% 45.6mg	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	28% 4.2mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	47% 0.42mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	17.6% 0.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Mamey Sapote per 7 oz

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

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

• 7 ounces of Navel Oranges have 5.2 times more Vitamin B1, 4.9 times more Vitamin B9 and 2.6 times more Vitamin C than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 9.1 times more Vitamin B6 and 14.1 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Mamey Sapote:

• 7 ounces of Navel Oranges have 2.4 times more Calcium and 1.3 times more Water than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 5.5 times more Copper, 6 times more Iron, 7 times more Manganese and 2.7 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Mamey Sapote contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Mamey Sapote lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Mamey Sapote lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mamey Sapote contain 2.5 times more Energy, 9.1 times more Omega 3, 2.6 times more Carbohydrate, 2.4 times more Sugars, 3.4 times more Fructose, 2.5 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Mamey Sapote

What are the health benefits of Navel Oranges compared to Mamey Sapote?

Navel oranges are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Mamey sapote, on the other hand, is a good source of vitamin A, vitamin C, and fiber, which can support eye health, skin health, and digestion. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

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

Both Navel Oranges and Mamey Sapote 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 fiber compared to Mamey Sapote, making them a better choice for weight loss. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet and maintaining a calorie deficit is key to losing weight effectively.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Navel Oranges and Mamey Sapote are not particularly high in protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, make sure to consume a variety of fruits and vegetables to provide essential vitamins, minerals, and antioxidants for overall health and performance.

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

Navel oranges have a lower environmental impact compared to Mamey Sapote due to their higher water and resource efficiency in cultivation. Oranges typically require less water, land, and energy to grow, resulting in a smaller carbon footprint overall. Additionally, oranges are more widely produced and have a longer shelf life, reducing food waste and associated environmental impacts.