Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Florida Oranges	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	17% 22g	130g per day for Men 19-50 years
Sugars	25% 18g	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	2.5% 1.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Drumstick Leaves	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	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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

	Florida Oranges	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.38% 162g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Boiled Drumstick Leaves:

• 7 ounces of Florida Oranges have 2.5 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 31.9 times more Vitamin A, 2.2 times more Vitamin B1, 12.7 times more Vitamin B2, 5 times more Vitamin B3, 18.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Boiled and Drained Drumstick Leaves contain 3.5 times more Calcium, 2.2 times more Copper, 25.8 times more Iron, 3.4 times more Magnesium, 36.2 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 6.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Drumstick Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Drumstick Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 9.1 times more Sugars than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 1.3 times more Energy and 7.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.