Comparing Nutrients in 7 ounces Navel Oranges VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Navel Oranges	Sugar-apples	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	36% 47g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sugar-apples	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	30.5% 0.4mg	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	6.95% 27.8μg	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	80% 72mg	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	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	Sugar-apples	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sugar-apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Sugar-apples:

• 7 ounces of Navel Oranges have 2.4 times more Vitamin B9 and 1.6 times more Vitamin C than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sugar-apples provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Navel Oranges as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sugar-apples:

• 7 ounces of Navel Oranges have 1.8 times more Calcium than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 2.2 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Raw Navel Oranges as well as Raw Sugar-apples lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sugar-apples contain 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sugar-apples

What are the health benefits of Navel Oranges compared to Sugar-apples?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost immunity, improve digestion, and reduce inflammation. Sugar-apples, on the other hand, are rich in vitamin C, B vitamins, and minerals like potassium and magnesium, which can support heart health and regulate blood pressure. Both fruits offer unique health benefits, so incorporating a variety of fruits into your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Sugar-apples?

Both navel oranges and sugar-apples can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and sugar compared to sugar-apples, making them a better choice for weight loss. Additionally, the high water content in navel oranges can help you feel full and satisfied with fewer calories. Incorporating a variety of fruits and vegetables, along with a balanced diet and regular exercise, is key to successful weight loss.

Should I eat more Navel Oranges or more Sugar-apples to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both navel oranges and sugar-apples are nutritious fruits, but for muscle gain, it is recommended to include more protein-rich foods in your diet such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables will provide essential nutrients to support muscle growth and overall health.

What is the environmental impact of producing Navel Oranges compared to Sugar-apples?

Both navel oranges and sugar-apples have a relatively low environmental impact compared to many other types of food production. However, navel oranges typically require more water and land to grow compared to sugar-apples. Additionally, the transportation of navel oranges may contribute to a higher carbon footprint due to their perishable nature. Overall, choosing locally grown and organic options for both navel oranges and sugar-apples can help minimize their environmental impact.