Comparing Nutrients in 100 calories Florida Oranges VS Frozen Spinach

Weight per 100 calories

• Florida Oranges: 217g
• Frozen Spinach: 345g

Florida Oranges have 1.6 times more energy per 100g than Frozen Spinach. It has low energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Which food has more nutrients per 100 calories - Florida Oranges or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Florida Oranges	Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	11% 14.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	26.3% 10g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	225% 2021μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	45.6% 0.59mg	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	9.24% 37μg	125% 500μg	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	109% 98mg	21% 19mg	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	2.6% 0.39mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Spinach	Recommended Dietary Allowance
Calcium	9.35% 93mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	55% 0.5mg	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	2.45% 0.2mg	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	106% 2.43mg	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	3.73% 26mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	5.1% 189g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Florida Oranges vs Frozen Spinach:

• Raw Florida Oranges have 1.7 times more Vitamin B5 and 5.2 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 84.5 times more Vitamin A, 1.5 times more Vitamin B1, 8.9 times more Vitamin B2, 2 times more Vitamin B3, 5.3 times more Vitamin B6, 13.5 times more Vitamin B9, 25.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Florida Oranges vs Frozen Spinach:

• Unprepared Frozen Spinach contains 4.8 times more Calcium, 5.9 times more Copper, 33.3 times more Iron, 11.9 times more Magnesium, 46.5 times more Manganese, 6.5 times more Phosphorus, 3.2 times more Potassium, 19 times more Selenium, more Sodium, 11.1 times more Zinc and 1.6 times more Water than Raw Florida Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Florida Oranges have 1.7 times more Carbohydrate and 8.9 times more Sugars than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4.3 times more Fat, 11.8 times more Omega 3, 1.9 times more Fiber and 8.2 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Unprepared Frozen Spinach have similar amounts of Energy per 100 kcal.
• Both Raw Florida Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.