Comparing Nutrients in 5 ounces Valencia Oranges VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Valencia Oranges	Drumstick Leaves	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.03% 11.7g	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	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	131% 1.7mg	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	14% 55.3μg	14% 56.7μg	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	76.4% 68.7mg	81.4% 73.3mg	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	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

	Valencia Oranges	Drumstick Leaves	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	26.2% 262mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	16.5% 0.15mg	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	1.6% 0.13mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	65.5% 1.5mg	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	3.44% 24mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Drumstick Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Drumstick Leaves:

• 5 ounces of Valencia Oranges have 2 times more Vitamin B5 than Drumstick Leaves.
• While 5 oz of Raw Drumstick Leaves contain 31.5 times more Vitamin A, 3 times more Vitamin B1, 16.5 times more Vitamin B2, 8.1 times more Vitamin B3 and 19 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Drumstick Leaves provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Drumstick Leaves:

• 5 oz of Raw Drumstick Leaves contain 4.6 times more Calcium, 2.8 times more Copper, 44.4 times more Iron, 4.2 times more Magnesium, 46.2 times more Manganese, 6.6 times more Phosphorus, 1.9 times more Potassium and 10 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Drumstick Leaves contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.4 times more Carbohydrate and 1.3 times more Fiber than Drumstick Leaves.
• While 5 oz of Raw Drumstick Leaves contain 1.3 times more Energy and 9 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein