Comparing Nutrients in 7 ounces Navel Oranges VS Agar Seaweed

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Agar Seaweed	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.037% 0.012g	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% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.77% 0.56g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.9% 0.064mg	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	42% 169μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Agar Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13.5% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	32% 0.74mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13% 448mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Agar Seaweed per 7 oz

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

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

• 7 ounces of Navel Oranges have 13.6 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 2.5 times more Vitamin B9 and 5.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Agar Seaweed provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Raw Agar Seaweed 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 Agar Seaweed:

• 7 ounces of Navel Oranges have 4.6 times more Phosphorus than Agar Seaweed.
• While 7 oz of Raw Agar Seaweed contain 1.3 times more Calcium, 1.6 times more Copper, 14.3 times more Iron, 6.1 times more Magnesium, 12.9 times more Manganese, 1.4 times more Potassium and 7.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Agar Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw Agar Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Carbohydrate, 30.4 times more Sugars and 4.4 times more Fiber than Agar Seaweed.
• 7 ounces of Agar Seaweed provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Agar Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Agar Seaweed

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Agar seaweed, on the other hand, is rich in minerals like calcium and iron, and is a good source of fiber, which can support bone health and aid in digestion. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both navel oranges and 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 as they are a good source of vitamin C and other nutrients, while agar seaweed is low in calories but lacks essential nutrients. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins for sustainable weight loss.

Should I eat more Navel Oranges or more Agar Seaweed 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 are not high in protein. Agar seaweed, on the other hand, is a good source of plant-based protein and can be beneficial for muscle growth. Including a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet can help support muscle growth while training.

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

Navel oranges have a higher environmental impact compared to agar seaweed. Oranges require more water, land, and resources to grow, while seaweed cultivation is more sustainable and environmentally friendly. Additionally, seaweed farming can help improve water quality and provide habitat for marine life.