Comparing Nutrients in 100 calories Navel Oranges VS Fireweed Leaves

Weight per 100 calories

• Navel Oranges: 204g
• Fireweed Leaves: 97g

Raw Fireweed Leaves have 2.1 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 100 calories - Navel Oranges or Fireweed Leaves?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Navel Oranges	Fireweed Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.75% 2.67g	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	14.4% 18.7g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	8.17% 4.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	47% 0.61mg	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	27% 109μg	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	2.37% 2.14mg	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	34.5% 0.31mg	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	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	283% 6.5mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.6% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.86% 68.7g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 4.3 times more Vitamin B1 and 56.5 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 7.1 times more Vitamin A, 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Navel Oranges have 2.6 times more Water than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 4.7 times more Calcium, 3.9 times more Copper, 8.8 times more Iron, 6.7 times more Magnesium, 110 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, more Selenium, 16.2 times more Sodium and 15.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Navel Oranges have 1.4 times more Carbohydrate than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 8.7 times more Fat, 2.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Fireweed Leaves have similar amounts of Energy per 100 kcal.
• Both Raw Navel Oranges as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.