Comparing Nutrients in 100 calories Navel Oranges VS Drumstick Leaves

Weight per 100 calories

• Navel Oranges: 204g
• Drumstick Leaves: 156g

Raw Drumstick Leaves have 1.3 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Navel Oranges	Drumstick Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	9.95% 13g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	65.6% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	144% 1.88mg	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	17.3% 69.4μg	15.6% 62.5μg	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	134% 121mg	89.8% 80.8mg	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	2.04% 0.31mg	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	Drumstick Leaves	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	18.2% 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	3.3% 0.27mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	72.2% 1.66mg	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	6.7% 47mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	15.5% 527mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.32% 123g	3700g per day for Men 19-50 years

Navel Oranges VS Drumstick Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Drumstick Leaves?

Lets compare vitamin content per 100 calories of Navel Oranges vs Drumstick Leaves:

• 100 calories of Navel Oranges have 2.7 times more Vitamin B5 and 1.5 times more Vitamin C than Drumstick Leaves.
• While 100 kcal of Raw Drumstick Leaves contain 24.1 times more Vitamin A, 2.9 times more Vitamin B1, 9.9 times more Vitamin B2, 4 times more Vitamin B3 and 11.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Leaves provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw Navel Oranges as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Drumstick Leaves:

• 100 calories of Navel Oranges have 1.4 times more Water than Drumstick Leaves.
• While 100 kcal of Raw Drumstick Leaves contain 3.3 times more Calcium, 2.1 times more Copper, 23.6 times more Iron, 2.9 times more Magnesium, 28.1 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 5.7 times more Zinc than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 2 times more Carbohydrate and 1.4 times more Fiber than Drumstick Leaves.
• While 100 kcal of Raw Drumstick Leaves contain 7.1 times more Fat and 7.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Leaves offer comparable quantities of Energy per 100 calories.