Comparing Nutrients in 7 ounces CollardsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Collardsvs Valencia Oranges

2.2%63.5kcal

Energy

3.35%97kcal

63.5 kcalvs97 kcal

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

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1.25%1.2g

Fat

0.61%0.6g

1.2 gvs0.6 g

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

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0.34%0.11g

Saturated Fat

0.22%0.069g

0.11 gvs0.069 g

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

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13.4%0.21g

Omega 3

2%0.032g

0.21 gvs0.032 g

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

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0.96%0.16g

Omega 6

0.51%0.087g

0.16 gvs0.087 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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8.27%10.8g

Carbohydrate

18%23.6g

10.8 gvs23.6 g

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

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1.26%0.91g

Sugars

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

0.91 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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21%7.94g

Fiber

13%4.96g

7.94 gvs4.96 g

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

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10.7%6g

Protein

3.7%2.06g

6 gvs2.06 g

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

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Vitamins

Collardsvs Valencia Oranges

55.3%498μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

498 μgvs24 μg

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

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8.93%0.11mg

Vitamin B1

14.4%0.17mg

Thiamine

0.11 mgvs0.17 mg

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

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20%0.26mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.26 mgvs0.079 mg

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

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9.2%1.47mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.54 mg

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

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10.6%0.53mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.53 mgvs0.5 mg

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

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25%0.33mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.33 mgvs0.13 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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64%256μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

256 μgvs77.4 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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78%70mg

Vitamin C

107%96mg

Ascorbic acid

70 mgvs96 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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30%4.5mg

Vitamin E

Tocopherols and Tocotrienols

4.5 mgvsNA mg

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

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723%867μg

Vitamin K

Phytomenadione or phylloquinone

867 μgvsNA μg

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

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Minerals

Collardsvs Valencia Oranges

46%460mg

Calcium

7.94%79.4mg

460 mgvs79.4 mg

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

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10%0.091mg

Copper

8.16%0.073mg

0.091 mgvs0.073 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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11.7%0.93mg

Iron

2.23%0.18mg

0.93 mgvs0.18 mg

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

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12.8%53.6mg

Magnesium

4.72%20mg

53.6 mgvs20 mg

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

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56.8%1.3mg

Manganese

2%0.046mg

1.3 mgvs0.046 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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7.1%49.6mg

Phosphorus

4.8%33.7mg

49.6 mgvs33.7 mg

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

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12.4%423mg

Potassium

10.4%355mg

423 mgvs355 mg

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

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4.7%2.58μg

Selenium

2.58 μgvsNA μg

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

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2.25%33.7mg

Sodium

0%0mg

33.7 mgvs0 mg

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

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3.8%0.42mg

Zinc

1.1%0.12mg

0.42 mgvs0.12 mg

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

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4.8%178g

Water

4.63%171g

178 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Collards vs Valencia Oranges:

Raw Collards have 20.9 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Collards.
Both Raw Collards and Raw Valencia Oranges have similar amounts of Vitamin B5 per 7 oz.
Both Raw Collards as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Collards vs Valencia Oranges:

Raw Collards have 5.8 times more Calcium, 1.2 times more Copper, 5.2 times more Iron, 2.7 times more Magnesium, 28.6 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
Both Raw Collards and Raw Valencia Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Collards have 6.8 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Energy and 2.2 times more Carbohydrate than Raw Collards.
Both Raw Collards as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CollardsVS Boiled CollardsValencia OrangesVS Boiled CollardsCollardsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces CollardsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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