Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Drumstick Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Navel Oranges	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	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% 81.8g	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	111% 42g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	86% 1.12mg	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	75% 300μg	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	1078% 970mg	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	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	86.7% 0.78mg	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	56.3% 4.5mg	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	105% 2.4mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	134% 4570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	186% 2790mg	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	24% 884g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Drumstick Pods with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Boiled Drumstick Pods with Salt:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B1 than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Boiled Drumstick Pods with Salt provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Navel Oranges as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Boiled Drumstick Pods with Salt:

• 1 kilogram of Navel Oranges has 2.2 times more Calcium than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 2 times more Copper, 3.5 times more Iron, 3.8 times more Magnesium, 8.3 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium, 279 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Drumstick Pods with Salt 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 Boiled and Drained Drumstick Pods with Salt 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 Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 1.9 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained Drumstick Pods with Salt provide inadequate amounts of Energy in one kilogram.