Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Oranges with Peel	Boiled Escarole	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.81% 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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	350% 421μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Escarole	Recommended Dietary Allowance
Calcium	14% 139mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13.3μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	33.2% 0.76mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Escarole per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Escarole:

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 21.5 times more Vitamin C than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 7.2 times more Vitamin A, 2.5 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Escarole provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Oranges with Peel as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Boiled Escarole:

• 7 ounces of Oranges with Peel have 1.5 times more Calcium than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.5 times more Copper and 6.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Escarole contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 4.2 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Boiled Escarole.
• Both Oranges with Peel and Boiled Escarole offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Escarole provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.