Comparing Nutrients in 500 calories Boiled CollardsVS Valencia Oranges

Weight per 500 calories

Boiled Collards

1515g

Valencia Oranges

1020g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Boiled and Drained Collards, which is low in comparison to other foods. Boiled Collards having low energy density.

Which food has more nutrients per 500 calories - Boiled Collards or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Collards

27%

16%

57%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Collardsvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.2%11g

Fat

3.16%3.06g

11 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.23%0.71g

Saturated Fat

1.1%0.36g

0.71 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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88%1.4g

Omega 3

10.2%0.16g

1.4 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.24%1.06g

Omega 6

2.64%0.45g

1.06 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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66%85.6g

Carbohydrate

93%121g

85.6 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.36%6.06g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.06 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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159%60.6g

Fiber

67%25.5g

60.6 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.3%41g

Protein

19%10.6g

41 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Collardsvs Valencia Oranges

640%5758μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

5758 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.5%0.61mg

Vitamin B1

74%0.89mg

Thiamine

0.61 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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124%1.6mg

Vitamin B2

31.4%0.41mg

Riboflavin

1.6 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.5%8.7mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

8.7 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66%3.3mg

Vitamin B5

51%2.55mg

Pantothenic acid

3.3 mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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149%1.94mg

Vitamin B6

49.5%0.64mg

Pyridoxine

1.94 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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60.6%242μg

Vitamin B9

99%398μg

Folates and Folic Acid

242 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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306%276mg

Vitamin C

550%495mg

Ascorbic acid

276 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89%13.3mg

Vitamin E

Tocopherols and Tocotrienols

13.3 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5134%6161μg

Vitamin K

Phytomenadione or phylloquinone

6161 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Collardsvs Valencia Oranges

214%2136mg

Calcium

41%408mg

2136 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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86%0.77mg

Copper

42%0.38mg

0.77 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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214%17mg

Iron

11.5%0.92mg

17 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.8%318mg

Magnesium

24.3%102mg

318 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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336%7.73mg

Manganese

10.2%0.23mg

7.73 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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69.3%485mg

Phosphorus

24.8%173mg

485 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1773mg

Potassium

53.7%1827mg

1773 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.8%7.58μg

Selenium

7.58 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%227mg

Sodium

0%0mg

227 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31.7%3.5mg

Zinc

5.57%0.61mg

3.5 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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37%1366g

Water

24%881g

1366 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Collards vs Valencia Oranges:

Boiled and Drained Collards have 47 times more Vitamin A, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Collards.
Both Boiled and Drained Collards as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Collards vs Valencia Oranges:

Boiled and Drained Collards have 5.2 times more Calcium, 2 times more Copper, 18.6 times more Iron, 3.1 times more Magnesium, 32.9 times more Manganese, 2.8 times more Phosphorus, more Sodium, 5.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
Both Boiled and Drained Collards and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Collards have 3.6 times more Fat, 8.6 times more Omega 3, 2.4 times more Omega 6, 2.4 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled and Drained Collards.
Both Boiled and Drained Collards and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Collards as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CollardsVS Frozen Chopped CollardsValencia OrangesVS Frozen Chopped CollardsBoiled CollardsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled CollardsVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Collards or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: