Comparing Nutrients in 100 grams Navel Oranges VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	3.1% 4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	14.8% 0.19mg	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	8.5% 34μg	21.3% 85μg	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	65.7% 59mg	48% 43.3mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	950% 1140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Calcium	4.3% 43mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	18% 0.16mg	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	1.63% 0.13mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	38.5% 0.89mg	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	3.3% 23mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Amaranth Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Amaranth Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Amaranth Leaves:

• 100 grams of Navel Oranges have 2.5 times more Vitamin B1, 4.1 times more Vitamin B5 and 1.4 times more Vitamin C than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain 12.2 times more Vitamin A, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Amaranth Leaves:

• 100 g of Raw Amaranth Leaves contain 5 times more Calcium, 4.2 times more Copper, 17.8 times more Iron, 5 times more Magnesium, 30.5 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Potassium and 11.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Amaranth Leaves contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Amaranth Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 3.1 times more Carbohydrate than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain 2.7 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Amaranth Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.