Comparing Nutrients in 500 calories Oranges VS Collards

Weight per 500 calories

• Oranges: 1064g
• Collards: 1563g

Oranges have 1.5 times more energy per 100g than Collards. It has low energy density when compared to other foods. Raw Collards having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Collards?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Collards	31%	14%	55%

Macro Nutrients

	Oranges	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	65% 84.7g	130g per day for Men 19-50 years
Sugars	137% 99g	9.9% 7.2g	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	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	67% 25.5g	164% 62.5g	38g per day for Men 19-50 years
Protein	18% 10g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Oranges	Collards	Recommended Dietary Allowance
Vitamin A	13% 117μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	198% 2.58mg	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	79.8% 319μg	504% 2016μg	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	629% 566mg	613% 552mg	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	12.8% 1.9mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Collards	Recommended Dietary Allowance
Calcium	42.6% 426mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	80% 0.72mg	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	13.3% 1.06mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	447% 10.3mg	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	21.3% 149mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 923g	38% 1400g	3700g per day for Men 19-50 years

Oranges VS Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Collards?

Lets compare vitamin content per 500 calories of Oranges vs Collards:

• 500 kcal of Raw Collards contain 33.5 times more Vitamin A, 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 6.3 times more Vitamin B9, 18.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Collards provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• 500 calories of Oranges have insufficient amounts of Vitamin K
• Both Raw Oranges as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oranges vs Collards:

• 500 kcal of Raw Collards contain 8.5 times more Calcium, 1.5 times more Copper, 6.9 times more Iron, 4 times more Magnesium, 38.7 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium, more Sodium, 4.4 times more Zinc and 1.5 times more Water than Raw Oranges.
• 500 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges have 1.5 times more Carbohydrate and 13.8 times more Sugars than Collards.
• While 500 kcal of Raw Collards contain 22.7 times more Omega 3, 2.4 times more Fiber and 4.7 times more Protein than Raw Oranges.
• Both Oranges and Collards offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Raw Collards provide inadequate amounts of Omega 6 in 500 calories.