Comparing Nutrients in 1 pound 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	7.66% 222kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	29% 37.6g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	419% 5.44mg	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	38.6% 154μg	45.4% 181μg	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	298% 268mg	261% 235mg	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	4.54% 0.68mg	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	19.5% 195mg	84% 839mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	53% 0.48mg	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	7.37% 0.59mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	210% 4.82mg	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	15% 104mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Drumstick Leaves per 1 lb

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

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

• 1 pound of Navel Oranges has 2.1 times more Vitamin B5 than Drumstick Leaves.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.5 times more Carbohydrate than Drumstick Leaves.
• While 1 lb 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 pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein