Comparing Nutrients in 1 pound Oranges with Peel VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Oranges with Peel	Drumstick Leaves	Recommended Dietary Allowance
Energy	9.85% 286kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.7% 20.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Drumstick Leaves	Recommended Dietary Allowance
Calcium	31.8% 318mg	84% 839mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	10% 373g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Drumstick Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Drumstick Leaves:

• 1 pound of Oranges with Peel has 2.6 times more Vitamin B5 and 1.4 times more Vitamin C than Drumstick Leaves.
• While 1 lb of Raw Drumstick Leaves contains 29.1 times more Vitamin A, 2.6 times more Vitamin B1, 13.2 times more Vitamin B2, 4.4 times more Vitamin B3, 12.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Drumstick Leaves:

• 1 lb of Raw Drumstick Leaves contains 2.6 times more Calcium, 1.8 times more Copper, 5 times more Iron, 3 times more Magnesium, 5.1 times more Phosphorus, 1.7 times more Potassium and 5.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Drumstick Leaves contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Drumstick Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.9 times more Carbohydrate and 2.3 times more Fiber than Drumstick Leaves.
• While 1 lb of Raw Drumstick Leaves contains 7.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Drumstick Leaves offer comparable quantities of Energy per one pound.