Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Oranges with Peel	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	9.86% 13g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	14% 139mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Chopped Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Frozen Chopped Collards:

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 3 times more Vitamin B5 and 1.8 times more Vitamin C than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 35.3 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Chopped Collards provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Frozen Chopped Collards, Unprepared contain 2.9 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Potassium, 2 times more Selenium, 24 times more Sodium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Chopped Collards contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Fiber than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 6 times more Omega 3 and 2.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Chopped Collards

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can also provide additional nutrients and fiber. On the other hand, frozen chopped collards are rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and nutrition.

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

Both oranges with peel and frozen chopped collards can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while collard greens are rich in vitamins A, C, and K. However, it's important to focus on overall dietary patterns and include a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Incorporating both oranges with peel and frozen chopped collards into a balanced diet can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while frozen chopped collards are rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both can be beneficial for muscle growth, but it's essential to also include sources of protein such as legumes, nuts, seeds, and whole grains in your diet. Aim for a balanced intake of fruits, vegetables, whole grains, and plant-based proteins to support muscle development.

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

Producing oranges with peel generally has a lower environmental impact compared to frozen chopped collards. Oranges require less water, land, and energy to grow and harvest, and they have a smaller carbon footprint. Collards, on the other hand, may require more resources such as water and land, and the processing and freezing of the vegetable can contribute to higher energy usage and emissions. However, it's important to consider factors such as transportation distance and packaging when assessing the overall environmental impact of a food product.