Comparing Nutrients in 7 ounces Navel Oranges VS Chia

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chia	13%	54%	33%

Macro Nutrients

	Navel Oranges	Chia	Recommended Dietary Allowance
Energy	3.35% 97kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	180% 68.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chia	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	24.3% 97μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chia	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	204% 1.83mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	235% 5.4mg	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	244% 1707mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chia per 7 oz

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

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

• 7 ounces of Navel Oranges have 36.9 times more Vitamin C than Chia.
• While 7 oz of Dried Chia Seeds contain 9.1 times more Vitamin B1, 3.3 times more Vitamin B2, 20.8 times more Vitamin B3, 1.4 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Chia:

• 7 ounces of Navel Oranges have 14.8 times more Water than Chia.
• While 7 oz of Dried Chia Seeds contain 14.7 times more Calcium, 23.7 times more Copper, 59.4 times more Iron, 30.5 times more Magnesium, 93.9 times more Manganese, 37.4 times more Phosphorus, 2.5 times more Potassium, more Selenium and 57.3 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 oz of Dried Chia Seeds contain 9.9 times more Energy, 204.9 times more Fat, 195.9 times more Saturated Fat, 1981.1 times more Omega 3, 253.7 times more Omega 6, 3.4 times more Carbohydrate, 15.6 times more Fiber and 18.2 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 Chia

What are the health benefits of Navel Oranges compared to Chia?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Chia seeds are rich in omega-3 fatty acids, fiber, and protein, which can help with heart health, digestion, and satiety. Both are nutritious options, but chia seeds provide more plant-based protein and omega-3s compared to navel oranges.

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

Both navel oranges and chia seeds can be beneficial for weight loss, but they work in different ways. Navel oranges are low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Chia seeds are also high in fiber and healthy fats, which can help keep you full and support a healthy metabolism. Incorporating a variety of nutrient-dense foods, including both navel oranges and chia seeds, into a balanced diet can support weight loss efforts. Remember, weight loss is best achieved through a combination of a healthy diet and regular physical activity.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Chia seeds are a great plant-based source of protein, providing all essential amino acids. Navel oranges, on the other hand, are not particularly high in protein. Therefore, incorporating more chia seeds into your diet would be more beneficial for muscle growth. Additionally, make sure to include a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

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

Navel oranges have a higher environmental impact compared to chia seeds due to factors such as water usage, land usage, and transportation. Oranges require more water to grow and are typically grown in monoculture, which can deplete soil nutrients and increase the need for pesticides. Chia seeds, on the other hand, require less water and can be grown in a more sustainable manner. Additionally, chia seeds are often transported in smaller quantities and have a longer shelf life compared to fresh oranges, reducing the carbon footprint associated with transportation.