Comparing Nutrients in 14 ounces Valencia Oranges VS Collards

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Collards	31%	14%	55%

Macro Nutrients

	Valencia Oranges	Collards	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Collards	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	111% 996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	50.4% 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	38.7% 155μg	128% 512μg	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	214% 192mg	156% 140mg	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	NA	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1446% 1735μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Collards	Recommended Dietary Allowance
Calcium	16% 159mg	92% 921mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20.3% 0.18mg	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	4.47% 0.36mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	114% 2.6mg	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	9.64% 67.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Collards:

• Raw Valencia Oranges have 1.6 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Collards.
• While Raw Collards contain 20.9 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Collards have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Collards:

• Raw Collards contain 5.8 times more Calcium, 5.2 times more Iron, 2.7 times more Magnesium, 28.6 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Collards have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 2.2 times more Carbohydrate than Raw Collards.
• While Raw Collards contain 6.8 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.