Comparing Nutrients in 100 grams Navel Oranges VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Navel Oranges	Boiled Escarole	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.41% 0.069g	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	2.36% 3.07g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.32% 0.23g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.23% 0.016mg	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	19.5% 78μg	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	3.67% 3.3mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Escarole	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	9.67% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.7μg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	16.7% 0.39mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Escarole per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Boiled Escarole:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Boiled Escarole:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 4.1 times more Carbohydrate and 37 times more Sugars than Boiled Escarole.
• While 100 g of Boiled and Drained Escarole without Salt contain 1.3 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• 100 grams 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 100 grams.