Comparing Nutrients in 14 ounces Navel Oranges VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Navel Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	21.7% 28g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	3.12% 2.26g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	35% 0.45mg	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	33.7% 135μg	75.4% 302μg	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	261% 235mg	116% 105mg	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	3.97% 0.6mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.3% 0.22mg	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	6.45% 0.52mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	114% 2.63mg	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	13% 91mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Chopped Collards with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cooked Frozen Chopped Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Navel Oranges have 1.4 times more Vitamin B1, 2.3 times more Vitamin B5 and 2.2 times more Vitamin C than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 47.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cooked Frozen Chopped Collards with Salt:

• 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 4.9 times more Calcium, 1.4 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 22.9 times more Manganese, 1.5 times more Potassium, more Selenium, 286 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.8 times more Carbohydrate and 14.9 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 1.3 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled Chopped Frozen Collards, drained with Salt provide inadequate amounts of Energy in 14 ounces.