Comparing Nutrients in 7 ounces Valencia Oranges VS Collards

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Collards	31%	14%	55%

Macro Nutrients

	Valencia Oranges	Collards	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	NA	1.26% 0.91g	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	13% 4.96g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Collards	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	25% 0.33mg	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	19.3% 77.4μg	64% 256μg	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	107% 96mg	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Collards	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	10% 0.091mg	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	2.23% 0.18mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	56.8% 1.3mg	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	4.8% 33.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Collards:

• Raw Valencia Oranges have 1.6 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Collards.
• While Raw Collards contain 20.9 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Collards have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Collards:

• Raw Collards contain 5.8 times more Calcium, 5.2 times more Iron, 2.7 times more Magnesium, 28.6 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Collards have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 2.2 times more Carbohydrate than Raw Collards.
• While Raw Collards contain 6.8 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.