Comparing Nutrients in 7 ounces Navel Oranges VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomatillos	11%	25%	64%

Macro Nutrients

	Navel Oranges	Tomatillos	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.8% 7.8g	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	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomatillos	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.55% 0.11mg	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	3.47% 14μg	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	25.8% 23.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomatillos	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17.4% 0.16mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.2% 0.3mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tomatillos per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 5.1 times more Vitamin C than Tomatillos.
• While 7 oz of Raw Tomatillos contain 4.4 times more Vitamin B3, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Tomatillos:

• 7 ounces of Navel Oranges have 6.1 times more Calcium than Tomatillos.
• While 7 oz of Raw Tomatillos contain 2 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Tomatillos contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Tomatillos lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Tomatillos lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Carbohydrate and 2.2 times more Sugars than Tomatillos.
• While 7 oz of Raw Tomatillos contain 17.5 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Tomatillos offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Raw Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Tomatillos

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Tomatillos are rich in vitamin C, vitamin K, and fiber, which can help with bone health, blood clotting, and digestion. Both fruits offer health benefits, but navel oranges are higher in vitamin C and antioxidants compared to tomatillos.

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

Both navel oranges and tomatillos are low in calories and high in fiber, making them great choices for weight loss. However, navel oranges are higher in natural sugars compared to tomatillos. If you are looking to lose weight, tomatillos may be a better option as they are lower in calories and sugars, which can help with weight management. Remember, weight loss is ultimately achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet is key.

Should I eat more Navel Oranges or more Tomatillos 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 protein sources. Navel oranges and tomatillos are both nutritious choices, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, edamame, quinoa, and nuts and seeds. Incorporating a balanced mix of these plant-based proteins along with a variety of fruits and vegetables will support your muscle-building goals.

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

Navel oranges have a higher environmental impact compared to tomatillos due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often treated with more pesticides. Additionally, oranges are typically transported longer distances, contributing to higher carbon emissions. Tomatillos, on the other hand, are generally more sustainable to produce due to their lower water and pesticide requirements.