Comparing Nutrients in 1 kilogram Navel Oranges VS 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	17% 490kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	52.6% 20g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	923% 12mg	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	100% 400μg	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	574% 517mg	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	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	43% 430mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	117% 1.05mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	462% 10.6mg	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	33% 230mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Drumstick Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Drumstick Leaves:

• 1 kilogram of Navel Oranges has 2.1 times more Vitamin B5 than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 31.5 times more Vitamin A, 3.8 times more Vitamin B1, 12.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 15.2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Leaves provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Drumstick Leaves:

• 1 kg of Raw Drumstick Leaves contains 4.3 times more Calcium, 2.7 times more Copper, 30.8 times more Iron, 3.8 times more Magnesium, 36.7 times more Manganese, 4.9 times more Phosphorus, 2 times more Potassium and 7.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Leaves 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 Drumstick Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.5 times more Carbohydrate than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 1.3 times more Energy and 10.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Drumstick Leaves offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein