Comparing Nutrients in 7 ounces Navel Oranges VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Navel Oranges	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	3.35% 97kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	123% 161g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.13% 5.9g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Agar Seaweed	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	34% 0.44mg	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	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	46.3% 0.6mg	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	288% 1151μg	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	0% 0mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	135% 1.2mg	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	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	371% 8.53mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Agar Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Dried Agar Seaweed:

• 7 ounces of Navel Oranges have 6.8 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 4.4 times more Vitamin B2, 11.6 times more Vitamin B5, 3.8 times more Vitamin B6, 17.1 times more Vitamin B9, 33.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Agar Seaweed:

• 7 ounces of Navel Oranges have 9.9 times more Water than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 14.5 times more Calcium, 15.6 times more Copper, 164.6 times more Iron, 70 times more Magnesium, 148.3 times more Manganese, 2.3 times more Phosphorus, 6.8 times more Potassium, more Selenium, 102 times more Sodium and 72.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.9 times more Sugars than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 6.2 times more Energy, 6.4 times more Carbohydrate, 3.5 times more Fiber and 6.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Dried Agar Seaweed

What are the health benefits of Navel Oranges compared to Dried Agar Seaweed?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Dried agar seaweed, on the other hand, is rich in minerals like iodine and calcium, and is a good source of fiber. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and nutrition.

Can I lose weight easier by eating more Navel Oranges or Dried Agar Seaweed?

Both navel oranges and dried agar seaweed can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are a better choice for weight loss as they are a whole food that provides essential nutrients like vitamin C, while dried agar seaweed may be higher in sodium and lower in essential nutrients. It's important to focus on overall calorie intake, portion sizes, and a balanced diet to support weight loss.

Should I eat more Navel Oranges or more Dried Agar Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Navel oranges are not a significant source of protein, whereas dried agar seaweed contains some protein. Therefore, incorporating more dried agar seaweed into your diet would be more beneficial for muscle growth compared to navel oranges. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle development.

What is the environmental impact of producing Navel Oranges compared to Dried Agar Seaweed?

Dried Agar Seaweed typically has a lower environmental impact compared to Navel Oranges. Seaweed cultivation requires less water, land, and resources than traditional fruit farming. Additionally, seaweed farming can help improve water quality and sequester carbon dioxide from the atmosphere.