Comparing Nutrients in 7 ounces Navel Oranges VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.12% 0.02g	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% 18g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.78% 1.3g	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	27.7% 1.4mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Wakame Seaweed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Wakame Seaweed per 7 oz

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

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

• 7 ounces of Navel Oranges have 39.5 times more Vitamin B6 and 19.7 times more Vitamin C than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 1.5 times more Vitamin A, 4.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 5.8 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Wakame Seaweed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Navel Oranges as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 3.3 times more Potassium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.5 times more Calcium, 7.3 times more Copper, 16.8 times more Iron, 9.7 times more Magnesium, 48.3 times more Manganese, 3.5 times more Phosphorus, 872 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Wakame 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 Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Navel Oranges as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Carbohydrate, 13.1 times more Sugars and 4.4 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• 7 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Wakame Seaweed

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, Wakame seaweed is rich in minerals like iodine, calcium, and magnesium, which are important for thyroid function, bone health, and muscle function. Both foods offer unique health benefits, so incorporating a variety of plant-based foods like navel oranges and Wakame seaweed can contribute to a well-rounded and nutritious diet.

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

Both Navel Oranges and Wakame 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 satiety and digestion. Wakame Seaweed is low in calories and high in iodine, which can support thyroid function and metabolism. Including a variety of fruits and vegetables in your diet, such as Navel Oranges and Wakame Seaweed, can contribute to weight loss when combined with a balanced diet and regular physical activity.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Wakame seaweed is a good source of protein, but navel oranges are not. Therefore, it would be more beneficial to include more Wakame seaweed in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help you meet your protein needs for muscle building.

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

Navel oranges have a higher environmental impact compared to Wakame 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 sequester carbon dioxide from the atmosphere. Incorporating more Wakame seaweed into your diet can be a more eco-friendly choice compared to Navel oranges.