Comparing Nutrients in 7 ounces Navel Oranges VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14.6% 19g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.64% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0.31% 0.004mg	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	89.3% 357μg	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	6.6% 5.95mg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kelp Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	17.3% 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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kelp Seaweed per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 2.9 times more Vitamin B2, 2.5 times more Vitamin B5, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Kelp Seaweed:

• 7 ounces of Navel Oranges have 1.9 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 3.9 times more Calcium, 3.3 times more Copper, 21.9 times more Iron, 11 times more Magnesium, 6.9 times more Manganese, 1.8 times more Phosphorus, 233 times more Sodium and 15.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Kelp Seaweed 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 Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Carbohydrate, 14.2 times more Sugars and 1.7 times more Fiber than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Kelp Seaweed

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune health, digestion, and skin health. Kelp seaweed is rich in iodine, minerals, and antioxidants which can support thyroid function, bone health, and provide anti-inflammatory benefits. Both are nutritious options, but they offer different health benefits due to their unique nutrient profiles.

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

Both Navel Oranges and Kelp Seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. Navel Oranges are a good source of vitamin C and fiber, which can help with digestion and satiety. Kelp Seaweed is rich in iodine and fiber, which can support thyroid function and metabolism. Incorporating a variety of whole plant foods, including Navel Oranges and Kelp Seaweed, can contribute to a balanced and nutrient-dense diet that may aid in weight loss.

Should I eat more Navel Oranges or more Kelp 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 do not provide significant amounts of protein needed for muscle growth. Kelp seaweed, on the other hand, is a good source of plant-based protein and also contains essential minerals like iodine and iron. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet will support muscle growth and overall health.

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

Producing Navel Oranges has a higher environmental impact compared to Kelp Seaweed. Oranges require more water, land, and resources to grow, while kelp seaweed is more sustainable as it grows rapidly, requires fewer resources, and can help improve water quality by absorbing excess nutrients. Choosing kelp seaweed over oranges can help reduce the environmental footprint of food production.