Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Valencia Oranges	Boiled Escarole	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	1.44% 1.04g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	5.6% 0.073mg	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	44.2% 177μg	88.5% 354μg	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	244% 220mg	16.6% 15mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	801% 961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Escarole	Recommended Dietary Allowance
Calcium	18% 181mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	5.1% 0.41mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	76% 1.75mg	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	11% 77mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled Escarole:

• Raw Valencia Oranges have 1.5 times more Vitamin B1, 3.9 times more Vitamin B6 and 14.7 times more Vitamin C than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 7.8 times more Vitamin A, 1.6 times more Vitamin B2, 3.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Escarole:

• Boiled and Drained Escarole without Salt contains 2.4 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 16.7 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, more Sodium and 11.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Escarole without Salt have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 3.3 times more Energy, 1.3 times more Omega 3 and 3.9 times more Carbohydrate than Boiled and Drained Escarole without Salt.
• Both Raw Valencia Oranges and Boiled and Drained Escarole without Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.