Comparing Nutrients in 7 ounces Navel Oranges VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Navel Oranges	Laver Seaweed	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.34% 0.97g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Laver Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	58.2% 0.52mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	85.2% 1.96mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.8% 706mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Laver Seaweed per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin C than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 21.7 times more Vitamin A, 1.4 times more Vitamin B1, 8.7 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 4.3 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 5.5 times more Magnesium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 1.6 times more Calcium, 6.8 times more Copper, 13.8 times more Iron, 34.1 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 48 times more Sodium and 13.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Laver 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 Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Raw Laver Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.5 times more Carbohydrate, 17.3 times more Sugars and 7.3 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 6.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• 7 ounces of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Laver Seaweed

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, digestion, and overall health. Laver seaweed is rich in minerals like iodine, iron, and calcium, which are important for thyroid function, energy production, and bone health. Both can be part of a healthy vegan diet, providing different nutrients essential for overall well-being.

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

Both navel oranges and laver seaweed can be beneficial for weight loss due to their low calorie and high fiber content. However, incorporating a variety of fruits and vegetables into your diet is important for overall health and weight management. Navel oranges are rich in vitamin C and antioxidants, while laver seaweed is a good source of iodine and minerals. Ultimately, focusing on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, is key for successful weight loss.

Should I eat more Navel Oranges or more Laver 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. Laver seaweed is a good source of plant-based protein and essential amino acids, making it a great option for muscle building. However, navel oranges are not a significant source of protein and may not directly contribute to muscle growth. It is recommended to include a variety of protein-rich plant foods in your diet, such as legumes, tofu, tempeh, nuts, seeds, and whole grains, along with laver seaweed to support muscle development.

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

Producing Navel Oranges has a higher environmental impact compared to Laver Seaweed. Oranges require more water, land, and resources to grow, while seaweed cultivation is more sustainable and has a lower carbon footprint. Choosing seaweed over oranges can help reduce environmental impact.