Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Navel Oranges	Frozen Turnips	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.5% 5.83g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.33% 0.095mg	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	3.97% 16μg	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	9.7% 8.73mg	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 Turnips	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.92% 0.089mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.13% 0.14mg	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	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Turnips per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 13.4 times more Vitamin C than Frozen Turnips.
• Both Navel Oranges and Frozen Turnips provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Turnips have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 1.9 times more Calcium and 1.2 times more Potassium than Frozen Turnips.
• While 7 oz of Frozen Turnips, Unprepared contain 5.4 times more Iron and 2.4 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Frozen Turnips contain similar levels of Copper, Magnesium, 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 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 4.3 times more Carbohydrate and 1.2 times more Fiber than Frozen Turnips.
• While 7 oz of Frozen Turnips, Unprepared contain 7.1 times more Omega 3 than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Frozen Turnips, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Turnips

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and overall well-being. On the other hand, frozen turnips are a good source of fiber, vitamin C, and minerals like potassium and manganese. Both options offer health benefits, but navel oranges may have a slight edge due to their higher vitamin C content and antioxidant properties.

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

Both navel oranges and frozen turnips can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to turnips, so incorporating a variety of fruits and vegetables, including turnips, can help provide a more balanced approach to weight loss. Ultimately, weight loss is achieved by creating a calorie deficit, so focusing on a well-rounded, plant-based diet with plenty of fruits and vegetables can support your goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Frozen turnips are a good source of fiber and certain vitamins, but they also do not provide a substantial amount of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with a variety of fruits and vegetables.

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

Producing Navel Oranges typically has a higher environmental impact compared to Frozen Turnips. Oranges require more water, land, and energy to grow, harvest, and transport due to their longer growing season and delicate nature. Turnips are generally more resilient and can be grown in a variety of climates with less resources. Choosing Frozen Turnips over Navel Oranges can help reduce your carbon footprint and support more sustainable food choices.