Comparing Nutrients in 1 kilogram Navel Oranges VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Navel Oranges	Chicory Greens	Recommended Dietary Allowance
Energy	17% 490kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	36% 47g	130g per day for Men 19-50 years
Sugars	117% 85g	9.66% 7g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	105% 40g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chicory Greens	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	318% 2860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	80.8% 1.05mg	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	85% 340μg	275% 1100μg	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	657% 591mg	267% 240mg	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	10% 1.5mg	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2480% 2976μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chicory Greens	Recommended Dietary Allowance
Calcium	43% 430mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	328% 2.95mg	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	16.3% 1.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	187% 4.3mg	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	33% 230mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 920g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chicory Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Chicory Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Chicory Greens:

• 1 kilogram of Navel Oranges has 2.5 times more Vitamin C than Chicory Greens.
• While 1 kg of Raw Chicory Greens contains 23.8 times more Vitamin A, 2 times more Vitamin B2, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 15.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Chicory Greens provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Chicory Greens:

• 1 kg of Raw Chicory Greens contains 2.3 times more Calcium, 7.6 times more Copper, 6.9 times more Iron, 2.7 times more Magnesium, 14.8 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 45 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Chicory Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Chicory Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.7 times more Carbohydrate and 12.1 times more Sugars than Chicory Greens.
• While 1 kg of Raw Chicory Greens contains 1.8 times more Fiber and 1.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.