Comparing Nutrients in 5 ounces Navel Oranges VS Collards

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Collards	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.9% 0.65g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Collards	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	18% 0.23mg	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	12% 48μg	45.7% 183μg	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	93% 83.8mg	55.6% 50mg	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	1.4% 0.21mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	516% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Collards	Recommended Dietary Allowance
Calcium	6.1% 61mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.24% 0.065mg	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	2.3% 0.18mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	40.6% 0.93mg	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	4.66% 32.6mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Collards per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Collards:

• 5 ounces of Navel Oranges have 1.3 times more Vitamin B1 and 1.7 times more Vitamin C than Collards.
• While 5 oz of Raw Collards contain 20.9 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9, 15.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Collards provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Collards:

• 5 oz of Raw Collards contain 5.4 times more Calcium, 3.6 times more Iron, 2.5 times more Magnesium, 22.7 times more Manganese, 1.3 times more Potassium and more Selenium than Raw Navel Oranges.
• Both Navel Oranges and Collards contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Raw Collards lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.3 times more Carbohydrate and 18.5 times more Sugars than Collards.
• While 5 oz of Raw Collards contain 12 times more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in five ounces.