Comparing Nutrients in 100 calories Cooked Malabar Spinach VS Oranges

Weight per 100 calories

• Cooked Malabar Spinach: 435g
• Oranges: 213g

Raw Oranges have 2 times more energy per unit of mass than Cooked Malabar Spinach, which is low in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 100 calories - Cooked Malabar Spinach or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Malabar Spinach	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.06% 11.8g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	24% 9.13g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	23% 13g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oranges	Recommended Dietary Allowance
Vitamin A	28% 252μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	9.8% 0.13mg	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	124% 496μg	16% 64μg	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	28.5% 25.7mg	126% 113mg	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	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oranges	Recommended Dietary Allowance
Calcium	54% 539mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	10.6% 0.096mg	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	80.4% 6.43mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	2.3% 0.053mg	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	22.4% 157mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	11% 402g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Malabar Spinach vs Oranges:

• Cooked Malabar Spinach has 10.8 times more Vitamin A, 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 5.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 7.8 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oranges have similar amounts of Vitamin B5 per 100 kcal.
• Both Cooked Malabar Spinach as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Malabar Spinach vs Oranges:

• Cooked Malabar Spinach has 6.3 times more Calcium, 5 times more Copper, 30.2 times more Iron, 9.8 times more Magnesium, 20.8 times more Manganese, 5.3 times more Phosphorus, 2.9 times more Potassium, 3.7 times more Selenium, more Sodium, 8.8 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Cooked Malabar Spinach has 13.3 times more Fat, 1.8 times more Fiber and 6.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Cooked Malabar Spinach as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.