Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Valencia Oranges	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	NA	2.37% 1.7g	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	0.82% 0.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.87% 0.089mg	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	23% 92μg	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	28% 25.2mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	10.6% 0.095mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	33.4% 0.77mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Kale with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Kale with Salt:

• 5 ounces of Valencia Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Kale with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Kale with Salt:

• 5 ounces of Valencia Oranges have 1.2 times more Potassium than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Kale with Salt 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 2.2 times more Carbohydrate than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 20.7 times more Omega 3 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Kale with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Kale with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.