Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Navel Oranges	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	38.5% 50g	130g per day for Men 19-50 years
Sugars	117% 85g	8.55% 6.2g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	134% 1.74mg	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	35% 140μg	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	411% 370mg	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	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	219% 1.97mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	228% 5.25mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	84.7% 2880mg	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	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 889g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Boiled Lambsquarters 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 Lambsquarters with Salt:

• 1 kilogram of Navel Oranges has 4.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 32.6 times more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Lambsquarters with Salt contains 6 times more Calcium, 5.1 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 18.1 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 265 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Lambsquarters 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 Lambsquarters with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.5 times more Carbohydrate and 13.7 times more Sugars than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 3.6 times more Omega 3 and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Lambsquarters with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.