Comparing Nutrients in 14 ounces Boiled New Zealand Spinach VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	35.2% 46g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	50% 36.3g	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	14.6% 5.56g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	15.6% 0.2mg	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	7.94% 31.8μg	17% 67.5μg	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	70.6% 63.5mg	198% 179mg	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	32.5% 4.9mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	17% 0.15mg	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	32.7% 2.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	4.14% 0.095mg	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	12.5% 87.3mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 376g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled New Zealand Spinach versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach vs Florida Oranges:

• 14 ounces of Boiled New Zealand Spinach have 2.7 times more Vitamin B2, 4.6 times more Vitamin B6, 6.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach vs Florida Oranges:

• 14 ounces of Boiled New Zealand Spinach have 2 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 21.9 times more Manganese, 1.8 times more Phosphorus, more Sodium and 3.9 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.7 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled New Zealand Spinach have 5.1 times more Omega 3 and 1.9 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 5.4 times more Carbohydrate, 36.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained New Zealand Spinach.
• 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.