Comparing Nutrients in 7 ounces Navel Oranges VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Navel Oranges	Green Soybeans	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Soybeans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	NA	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	Green Soybeans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Soybeans per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 2 times more Vitamin C than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 6.4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Green Soybeans:

• 7 ounces of Navel Oranges have 1.3 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 4.6 times more Calcium, 3.3 times more Copper, 27.3 times more Iron, 5.9 times more Magnesium, 18.9 times more Manganese, 8.4 times more Phosphorus, 3.7 times more Potassium, more Selenium and 12.4 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 Raw Green Soybeans contain 3 times more Energy, 45.3 times more Fat, 46.2 times more Saturated Fat, 41.8 times more Omega 3, 122.7 times more Omega 6, 1.9 times more Fiber and 14.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Soybeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Green Soybeans

What are the health benefits of Navel Oranges compared to Green Soybeans?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, support heart health, and improve digestion. Green soybeans, on the other hand, are rich in protein, fiber, and essential nutrients like iron and calcium, which can help support muscle health, bone health, and overall energy levels. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and green soybeans can be beneficial for weight loss due to their high fiber and nutrient content. However, green soybeans (edamame) are higher in protein and healthy fats, which can help increase satiety and support muscle maintenance during weight loss. Therefore, incorporating green soybeans into your diet may help you feel fuller for longer and support your weight loss goals more effectively compared to navel oranges.

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

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both navel oranges and green soybeans are nutritious foods, but green soybeans (also known as edamame) are a better choice for muscle building as they are a rich source of complete protein. Green soybeans provide all essential amino acids needed for muscle growth and repair, making them a great option for supporting your fitness goals.

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

Producing Navel Oranges generally has a higher environmental impact compared to Green Soybeans. Oranges require more water, land, and resources to grow, leading to greater greenhouse gas emissions and potential soil degradation. In contrast, Green Soybeans are a more sustainable option as they require less water and land, and can enrich the soil through nitrogen fixation. Choosing plant-based foods like soybeans over fruits like oranges can help reduce the overall environmental footprint of our food choices.