Comparing Nutrients in 7 ounces Navel Oranges VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Energy	3.35% 97kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	1345% 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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Spirulina per 7 oz

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

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

• 7 ounces of Navel Oranges have 5.9 times more Vitamin C than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 2.4 times more Vitamin A, 35 times more Vitamin B1, 72 times more Vitamin B2, 30.2 times more Vitamin B3, 13.3 times more Vitamin B5, 4.6 times more Vitamin B6, 2.8 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 A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Spirulina:

• 7 ounces of Navel Oranges have 18.4 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 2.8 times more Calcium, 156.4 times more Copper, 219.2 times more Iron, 17.7 times more Magnesium, 65.5 times more Manganese, 5.1 times more Phosphorus, 8.2 times more Potassium, more Selenium, 1048 times more Sodium and 25 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 2.7 times more Sugars than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 5.9 times more Energy, 51.5 times more Fat, 155.9 times more Saturated Fat, 91.4 times more Omega 3, 54.5 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Fiber and 63.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Dried Spirulina

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, digestion, and overall health. Dried spirulina is a nutrient-dense algae rich in protein, iron, and essential vitamins and minerals, beneficial for energy production and detoxification. Both foods offer unique health benefits, so incorporating a variety of plant-based foods like navel oranges and dried spirulina can contribute to a well-rounded vegan diet.

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

Eating more Navel Oranges would likely be more beneficial for weight loss compared to Dried Spirulina. Navel Oranges are low in calories, high in fiber, and rich in vitamin C, which can help support weight loss efforts. Dried Spirulina, while nutrient-dense, is more calorie-dense and may not be as effective for weight loss when consumed in large quantities.

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

To gain more muscles while training consistently, it is recommended to consume more dried spirulina. Spirulina is a complete protein source, rich in essential amino acids which are crucial for muscle growth and repair. Additionally, spirulina is packed with nutrients like iron, B vitamins, and antioxidants that support overall health and athletic performance. Navel oranges are a good source of vitamin C and hydration, but they do not provide the same muscle-building benefits as spirulina.

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

Producing Navel Oranges typically has a higher environmental impact compared to Dried Spirulina. Oranges require more water, land, and energy to grow, as well as produce more greenhouse gas emissions. On the other hand, Spirulina is a highly sustainable crop that requires minimal resources to cultivate, making it a more environmentally friendly option.