Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Navel Oranges	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.32% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	47% 61g	130g per day for Men 19-50 years
Sugars	23.3% 17g	21% 15g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Sweet Potato Puffs	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	4.85% 4.37mg	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	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.6% 171g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Sweet Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Sweet Potato Puffs:

• 7 ounces of Navel Oranges have 26.9 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Sweet Potato Puffs:

• 7 ounces of Navel Oranges have 1.4 times more Water than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 1.3 times more Calcium, 3.1 times more Iron, 1.5 times more Potassium and 250 times more Sodium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 3.3 times more Energy, 23.9 times more Fat, 2.4 times more Carbohydrate and 1.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Sweet Potato Puffs offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Navel Oranges VS Frozen Sweet Potato Puffs

What are the health benefits of Navel Oranges compared to Frozen Sweet Potato Puffs?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Frozen sweet potato puffs are rich in beta-carotene, fiber, and vitamin A which can promote eye health, skin health, and heart health. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Navel Oranges or Frozen Sweet Potato Puffs?

Both navel oranges and frozen sweet potato puffs can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, navel oranges are lower in calories and higher in water content compared to sweet potato puffs, making them a better choice for weight loss. Additionally, the natural sugars in navel oranges can help satisfy sweet cravings in a healthier way. Ultimately, incorporating a variety of fruits and vegetables into your diet, along with other whole foods and regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Navel Oranges or more Frozen Sweet Potato Puffs 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 sweet potato puffs are nutritious options, but for muscle building, focus on consuming more protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your meals will support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Frozen Sweet Potato Puffs?

Producing Navel Oranges generally has a higher environmental impact compared to Frozen Sweet Potato Puffs. Oranges require more water, land, and resources to grow, while sweet potatoes are more efficient in terms of resource use. Additionally, transportation of fresh produce like oranges can contribute to carbon emissions. Opting for locally sourced or organic options can help reduce the environmental impact of both food choices.