Comparing Nutrients in 7 ounces Navel Oranges VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Strawberries	7%	7%	86%

Macro Nutrients

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.93g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.26% 0.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	12% 47.6μg	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	130% 117mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	33.3% 0.77mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Strawberries per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Strawberries.
• Both Navel Oranges and Strawberries provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Strawberries:

• 7 ounces of Navel Oranges have 2.7 times more Calcium than Strawberries.
• While 7 oz of Raw Strawberries contain 3.2 times more Iron and 13.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Strawberries contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Strawberries lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Strawberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Carbohydrate and 1.7 times more Sugars than Strawberries.
• While 7 oz of Raw Strawberries contain 7.2 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Strawberries offer comparable quantities of Fructose and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Strawberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Strawberries

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, support heart health, and aid in digestion. Strawberries are also rich in vitamin C and antioxidants, but they are lower in calories and higher in fiber compared to navel oranges. Both fruits offer health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and strawberries are low in calories and high in fiber, making them great choices for weight loss. However, strawberries are lower in calories and sugar compared to navel oranges, so they may be a slightly better option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and strawberries, can help support weight loss efforts.

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

Both navel oranges and strawberries are nutritious fruits that can support muscle gain when consumed as part of a balanced diet. However, strawberries are higher in vitamin C, which is important for collagen synthesis and muscle repair. Therefore, incorporating more strawberries into your diet may be beneficial for muscle growth.

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

The environmental impact of producing navel oranges is generally lower compared to strawberries. Oranges require less water, pesticides, and fertilizer to grow, and they have a longer shelf life which reduces food waste. However, both crops can have negative environmental impacts if not grown sustainably, so it's important to consider factors such as farming practices, transportation, and packaging when assessing their overall environmental footprint.