Comparing Nutrients in 7 ounces Navel Oranges VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Navel Oranges	Broccoli Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	7.72% 10g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.05% 2.94g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.3% 0.32mg	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	17% 67.5μg	35.2% 141μg	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	130% 117mg	206% 185mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Broccoli Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.92% 0.089mg	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	3.22% 0.26mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	19.8% 0.45mg	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	6.52% 45.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Broccoli Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Broccoli Leaves:

• 7 oz of Raw Broccoli Leaves contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Leaves provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Navel Oranges as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Broccoli Leaves:

• 7 oz of Raw Broccoli Leaves contain 6.8 times more Iron, 2.3 times more Magnesium, 7.9 times more Manganese, 2.9 times more Phosphorus, 2 times more Potassium, more Selenium and 5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Leaves contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.5 times more Carbohydrate and 5.7 times more Sugars than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 14.3 times more Omega 3 and 3.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Broccoli Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Broccoli Leaves

What are the health benefits of Navel Oranges compared to Broccoli Leaves?

Navel oranges are a good source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Broccoli leaves are rich in vitamins A, C, and K, as well as calcium and iron. They provide antioxidants and anti-inflammatory properties. Both are nutritious options, but broccoli leaves offer a wider range of vitamins and minerals.

Can I lose weight easier by eating more Navel Oranges or Broccoli Leaves?

Both navel oranges and broccoli leaves can be part of a healthy weight loss plan due to their high fiber content and low calorie density. However, broccoli leaves are lower in calories and higher in fiber compared to navel oranges, making them a more optimal choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and broccoli leaves, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Navel Oranges or more Broccoli Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both navel oranges and broccoli leaves are nutritious options, but broccoli leaves are higher in protein and essential nutrients for muscle growth. Therefore, incorporating more broccoli leaves into your diet may be beneficial for muscle development.

What is the environmental impact of producing Navel Oranges compared to Broccoli Leaves?

Producing navel oranges generally has a higher environmental impact compared to broccoli leaves. Oranges require more water, land, and resources to grow, while broccoli leaves are typically more sustainable to cultivate. Choosing broccoli leaves over navel oranges can help reduce your carbon footprint and support sustainable agriculture practices.