Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Navel Oranges	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.064g	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	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.17% 6.73g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	67.3% 605μg	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	13.4% 0.17mg	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	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 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	20.3% 81.4μg	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	57% 51mg	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	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 Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.2% 0.1mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	19% 0.44mg	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	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Turnip Greens And Turnips per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Turnip Greens And Turnips:

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B1, 2.1 times more Vitamin B5 and 2.3 times more Vitamin C than Frozen Turnip Greens And Turnips.
• While 7 oz of Frozen Turnip Greens And Turnips, Unprepared contain 25.4 times more Vitamin A and 1.7 times more Vitamin B2 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Turnip Greens And Turnips:

• 7 ounces of Navel Oranges have 2 times more Potassium than Frozen Turnip Greens And Turnips.
• While 7 oz of Frozen Turnip Greens And Turnips, Unprepared contain 2.7 times more Calcium, 1.3 times more Copper, 12.5 times more Iron, 1.6 times more Magnesium and 7.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Frozen Turnip Greens And Turnips contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.7 times more Carbohydrate than Frozen Turnip Greens And Turnips.
• While 7 oz of Frozen Turnip Greens And Turnips, Unprepared contain 7.2 times more Omega 3 and 2.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Turnip Greens And Turnips offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Turnip Greens And Turnips

What are the health benefits of Navel Oranges compared to Frozen Turnip Greens And Turnips?

Navel oranges are an excellent source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. On the other hand, frozen turnip greens and turnips are rich in vitamins K, A, and C, as well as minerals like calcium and iron, which can support bone health and overall well-being. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for optimal nutrition.

Can I lose weight easier by eating more Navel Oranges or Frozen Turnip Greens And Turnips?

Both navel oranges and frozen turnip greens and turnips can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to food choices. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, and staying active are key components of a successful weight loss plan.

Should I eat more Navel Oranges or more Frozen Turnip Greens And Turnips to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein which is essential for muscle growth. Frozen turnip greens and turnips, on the other hand, are a good source of plant-based protein, as well as vitamins A, C, and K, and minerals like calcium and iron. Including a variety of protein-rich plant foods like legumes, tofu, tempeh, nuts, and seeds in your diet along with a balance of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Navel Oranges compared to Frozen Turnip Greens And Turnips?

Producing Navel Oranges typically has a higher environmental impact compared to Frozen Turnip Greens and Turnips. Oranges require more water, land, and resources to grow, as well as transportation to reach consumers. Turnip greens and turnips are generally more sustainable options as they have a lower carbon footprint and require less intensive farming practices. Choosing locally sourced, seasonal produce can further reduce the environmental impact of your food choices.