Comparing Nutrients in 7 ounces Navel Oranges VS Collards

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Collards	31%	14%	55%

Macro Nutrients

	Navel Oranges	Collards	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	21% 7.94g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Collards	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.8% 0.42mg	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 Collards per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B1 and 1.7 times more Vitamin C than Collards.
• While 7 oz of Raw Collards contain 20.9 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9, 15.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Collards provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Collards:

• 7 oz of Raw Collards contain 5.4 times more Calcium, 3.6 times more Iron, 2.5 times more Magnesium, 22.7 times more Manganese, 1.3 times more Potassium and more Selenium than Raw Navel Oranges.
• Both Navel Oranges and Collards contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Raw Collards lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.3 times more Carbohydrate and 18.5 times more Sugars than Collards.
• While 7 oz of Raw Collards contain 12 times more Omega 3, 1.8 times more Fiber and 3.3 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 Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Collards

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Collard greens are rich in vitamins A, K, and C, as well as minerals like calcium and iron, which support bone health, blood clotting, and energy production. Both are nutritious options, but collards provide more essential nutrients like vitamin K and calcium.

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

Both navel oranges and collard greens can be beneficial for weight loss due to their high fiber content and low calorie density. However, collard greens 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, including collard greens, into your diet can help support weight loss efforts.

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

To gain more muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Collard greens are a good source of plant-based protein, but they are not as protein-dense as other sources like legumes, tofu, or tempeh. Navel oranges, on the other hand, are not a significant source of protein but are rich in vitamin C, which can help support muscle recovery and overall health. To optimize muscle growth, consider incorporating a variety of plant-based protein sources into your diet, such as legumes, tofu, tempeh, nuts, seeds, and whole grains, along with a mix of fruits and vegetables for overall health and nutrient intake.

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

Navel oranges have a higher environmental impact compared to collard greens due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, whereas collard greens can be grown with less water and fewer chemicals. Additionally, oranges are typically transported long distances, contributing to carbon emissions, while collard greens are more likely to be locally sourced. Overall, choosing collard greens over navel oranges can help reduce your environmental footprint.