Comparing Nutrients in 7 ounces Oranges VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Oranges	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17% 22g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	2.74% 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	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	77.4% 697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	142% 1.84mg	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	15% 59.5μg	11.4% 45.6μg	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	117% 106mg	68.4% 61.5mg	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	2.4% 0.36mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	19% 0.17mg	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	2.5% 0.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	75% 1.72mg	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	3.97% 27.8mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Boiled Drumstick Leaves with Salt:

• Raw Oranges have 2.5 times more Vitamin B5, 1.3 times more Vitamin B9, 1.7 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 31.9 times more Vitamin A, 2.6 times more Vitamin B1, 12.7 times more Vitamin B2, 7.1 times more Vitamin B3, 15.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Boiled Drumstick Leaves with Salt:

• Boiled and Drained Drumstick Leaves with Salt contain 3.8 times more Calcium, 1.9 times more Copper, 23.2 times more Iron, 3.4 times more Magnesium, 34.7 times more Manganese, 4.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 9.4 times more Sugars than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 1.3 times more Energy and 5.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.