Comparing Nutrients in 7 ounces Navel Oranges VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Navel Oranges	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	50% 0.65mg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chinese Waterchestnuts per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B9 and 14.8 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 8 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Chinese Waterchestnuts:

• 7 ounces of Navel Oranges have 3.9 times more Calcium than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 8.4 times more Copper, 2 times more Magnesium, 11.4 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium and 6.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Manganese and Zinc
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Chinese Waterchestnuts lack sufficient amounts of Iron and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.8 times more Sugars than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2 times more Energy, 1.9 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Chinese Waterchestnuts

What are the health benefits of Navel Oranges compared to Chinese Waterchestnuts?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Chinese water chestnuts are low in calories and a good source of fiber and potassium, which can help with digestion and heart health. Both are nutritious options, but navel oranges provide more vitamin C and antioxidants compared to Chinese water chestnuts.

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

Both Navel Oranges and Chinese Waterchestnuts 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 Chinese Waterchestnuts, which are a lower calorie, low-fat, and low-sugar option. Therefore, incorporating more Chinese Waterchestnuts into your diet may be more beneficial for weight loss. Remember, weight loss is achieved through a combination of a balanced diet and regular physical activity.

Should I eat more Navel Oranges or more Chinese Waterchestnuts 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 foods that are rich in protein, vitamins, and minerals. Both navel oranges and Chinese water chestnuts can be part of a balanced vegan diet, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of these plant-based protein sources along with a mix of fruits and vegetables will support muscle growth and overall health.

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

Navel oranges have a higher environmental impact compared to Chinese water chestnuts due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water and pesticides for cultivation, as well as longer transportation distances if not locally grown. On the other hand, water chestnuts are typically grown in water, requiring less land and water, and often have lower pesticide requirements. Choosing locally sourced, organic options for both can help reduce their environmental impact.