Comparing Nutrients in 7 ounces Navel Oranges VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Energy	3.35% 97kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	44% 57.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	143% 54g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Flaxseed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Flaxseed per 7 oz

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

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

• 7 ounces of Navel Oranges have 98.5 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 24.2 times more Vitamin B1, 3.2 times more Vitamin B2, 7.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6 times more Vitamin B6, 2.6 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Flaxseed:

• 7 ounces of Navel Oranges have 12.4 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 5.9 times more Calcium, 31.3 times more Copper, 44.1 times more Iron, 35.6 times more Magnesium, 85.6 times more Manganese, 27.9 times more Phosphorus, 4.9 times more Potassium, more Selenium, 30 times more Sodium and 54.3 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 ounces of Navel Oranges have 5.5 times more Sugars and more Fructose than Flaxseed.
• While 7 oz of Flaxseed contain 10.9 times more Energy, 281.1 times more Fat, 215.5 times more Saturated Fat, 2534.8 times more Omega 3, 256.7 times more Omega 6, 2.3 times more Carbohydrate, 12.4 times more Fiber and 20.1 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 Flaxseed

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and reduce inflammation. Flaxseeds are high in omega-3 fatty acids, fiber, and lignans which can help lower cholesterol, support heart health, and reduce inflammation. Both are nutritious options, but flaxseeds provide more omega-3 fatty acids while navel oranges offer more vitamin C and antioxidants.

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

Both navel oranges and flaxseed 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. Flaxseed is also high in fiber and healthy fats, which can help with satiety and digestion. However, flaxseed is more calorie-dense than navel oranges, so portion control is important. Ultimately, incorporating a variety of whole plant foods, including navel oranges and flaxseed, into a balanced diet can support weight loss efforts.

Should I eat more Navel Oranges or more Flaxseed 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. Flaxseed is a good source of plant-based protein and healthy fats, while Navel Oranges are a good source of vitamin C and fiber. To support muscle growth, it is recommended to include a variety of protein sources in your diet, such as legumes, nuts, seeds, and whole grains, in addition to incorporating strength training exercises into your routine.

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

The environmental impact of producing Navel Oranges is generally higher compared to Flaxseed. Oranges require more water, pesticides, and land to grow, leading to increased carbon emissions and water usage. Flaxseed, on the other hand, is a more sustainable crop as it requires less water, land, and pesticides to cultivate. Additionally, flaxseed is a rich source of plant-based omega-3 fatty acids and fiber, making it a more environmentally friendly choice compared to Navel Oranges.