Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Navel Oranges	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.86% 13g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.6% 0.23mg	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	36.2% 145μg	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	88% 79.4mg	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	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Chopped Collards per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Chopped Collards:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.5 times more Vitamin C than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 38.3 times more Vitamin A, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Chopped Collards:

• 7 oz of Frozen Chopped Collards, Unprepared contain 4.7 times more Calcium, 1.4 times more Copper, 8.2 times more Iron, 2.6 times more Magnesium, 21.8 times more Manganese, 1.5 times more Potassium, more Selenium, 48 times more Sodium and 3.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Chopped Collards contain similar levels of Phosphorus 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 1.9 times more Carbohydrate than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 10.7 times more Omega 3, 1.6 times more Fiber and 3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Chopped Collards

What are the health benefits of Navel Oranges compared to Frozen Chopped Collards?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Frozen chopped collards are rich in vitamins A, K, and C, as well as calcium and iron, supporting bone health and reducing inflammation. Both are nutritious choices, but navel oranges provide more vitamin C while collards offer more vitamin A and K.

Can I lose weight easier by eating more Navel Oranges or Frozen Chopped Collards?

Both navel oranges and frozen chopped collards can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars and carbohydrates compared to collard greens, which are low in calories and carbohydrates. Therefore, incorporating more frozen chopped collards into your diet may be more effective for weight loss as they are lower in calories and can help you feel full and satisfied with fewer calories consumed.

Should I eat more Navel Oranges or more Frozen Chopped Collards to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Frozen chopped collards, on the other hand, are a great source of plant-based protein, as well as vitamins A, C, and K, and minerals like calcium and iron. Including more frozen chopped collards in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Frozen Chopped Collards?

Producing Navel Oranges generally has a higher environmental impact compared to Frozen Chopped Collards. Oranges require more water, land, and energy to grow and transport, whereas collard greens are typically more resource-efficient to produce. Choosing collard greens over oranges can help reduce your carbon footprint and support sustainable food choices.