Comparing Nutrients in 7 ounces Valencia Oranges VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Valencia Oranges	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.18% 0.03g	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	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Drumstick Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Boiled Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 2.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 29.3 times more Vitamin A, 2.6 times more Vitamin B1, 12.7 times more Vitamin B2, 7.3 times more Vitamin B3 and 14.7 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Drumstick Leaves contain 3.8 times more Calcium, 2.3 times more Copper, 25.8 times more Iron, 3.4 times more Magnesium, 37.7 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Drumstick Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 5.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.