Comparing Nutrients in 100 calories Valencia Oranges VS Boiled New Zealand Spinach with Salt

Weight per 100 calories

• Valencia Oranges: 204g
• Boiled New Zealand Spinach with Salt: 833g

Valencia Oranges have 4.1 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has low energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Boiled New Zealand Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Valencia Oranges	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	13.4% 5.1g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	152% 1.98mg	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	20% 79.6μg	16.7% 66.7μg	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	110% 99mg	148% 133mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	71.3% 0.64mg	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	2.3% 0.18mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	191% 4.4mg	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	4.96% 34.7mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	4.76% 176g	21.4% 790g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled New Zealand Spinach With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Boiled New Zealand Spinach with Salt?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Boiled New Zealand Spinach with Salt:

• 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 1.4 times more Vitamin B1, 10.9 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B5, 15.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Boiled New Zealand Spinach with Salt:

• 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 4.9 times more Calcium, 8.5 times more Copper, 29.9 times more Iron, 13.1 times more Magnesium, 93.4 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, more Sodium, 21.1 times more Zinc and 4.5 times more Water than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 1.4 times more Carbohydrate than Boiled New Zealand Spinach with Salt.
• While 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 14.3 times more Omega 3, 2.3 times more Fiber and 5.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled New Zealand Spinach with Salt offer comparable quantities of Energy per 100 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in 100 calories.