Nutrient Comparison: Navel Oranges VS Boiled Escarole per 7 oz
Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Escarole:
- 7 ounces of Navel Oranges have 1.4 times more Vitamin B3, 4.9 times more Vitamin B6 and 17.9 times more Vitamin C than Boiled Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain 7.8 times more Vitamin A, 3.2 times more Vitamin B5, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Boiled Escarole provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
- 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Raw Navel Oranges as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Navel Oranges vs Boiled Escarole:
- 7 oz of Boiled and Drained Escarole without Salt contain 2.2 times more Copper, 5.5 times more Iron, 13.3 times more Manganese, 1.5 times more Potassium and 8.6 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Boiled Escarole contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
- 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Navel Oranges as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Navel Oranges have 4.1 times more Carbohydrate and 37 times more Sugars than Boiled Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain 1.3 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
- 7 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Raw Navel Oranges as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.