Comparing Nutrients in 7 ounces Navel Oranges VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tangerines	5%	5%	90%

Macro Nutrients

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.26% 0.083mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	3.36% 0.077mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tangerines per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Tangerines.
• While 7 oz of Raw Tangerines contain 2.8 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Tangerines provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Tangerines:

• Both Raw Navel Oranges and Raw Tangerines have similar amounts of minerals per 7 oz
• Both Navel Oranges and Tangerines contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Navel Oranges as well as Raw Tangerines lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Fiber than Tangerines.
• Both Navel Oranges and Tangerines offer comparable quantities of Carbohydrate, Sugars and Fructose per seven ounces.
• Both Raw Navel Oranges as well as Raw Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Tangerines

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

Both navel oranges and tangerines are excellent sources of vitamin C, fiber, and antioxidants. However, navel oranges are typically larger and contain slightly more vitamin C than tangerines. Additionally, navel oranges are known for their sweet and juicy flavor, while tangerines are often easier to peel and have a slightly sweeter taste. Overall, both fruits offer great health benefits and can be enjoyed as part of a balanced vegan diet.

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

Both navel oranges and tangerines are low in calories and high in fiber, making them great options for weight loss. However, tangerines are slightly lower in calories and sugar compared to navel oranges, so they may be a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either fruit into a balanced diet and active lifestyle can help support your weight loss goals.

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

Both navel oranges and tangerines are excellent sources of vitamin C, which is important for muscle recovery and overall health. However, if you are looking to gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich plant foods such as legumes, nuts, seeds, tofu, and whole grains. Incorporating a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources will support muscle growth and overall athletic performance.

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

Both Navel Oranges and Tangerines have a relatively low environmental impact compared to other agricultural products. However, Tangerines generally require less water and land to grow compared to Navel Oranges. Additionally, Tangerines tend to have a shorter growing season, which can result in lower energy usage for production. Overall, choosing Tangerines over Navel Oranges can help reduce the environmental footprint of your food choices.