Comparing Nutrients in 14 ounces Oranges VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Oranges	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	6.43% 187kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	80% 104g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	29.3% 0.38mg	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	29.8% 119μg	12% 47.6μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	90% 0.81mg	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	4.96% 0.4mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	260% 5.97mg	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	7.94% 55.6mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	159% 87.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Spinach Spaghetti:

• Raw Oranges have 1.4 times more Vitamin A, 1.4 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2.6 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Cooked Spinach Spaghetti have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Spinach Spaghetti:

• Raw Oranges have 1.3 times more Calcium, 3.1 times more Potassium and 1.3 times more Water than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 4.6 times more Copper, 10.4 times more Iron, 6.2 times more Magnesium, 60.2 times more Manganese, 7.7 times more Phosphorus, 44.2 times more Selenium and 15.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cooked Spinach Spaghetti contains 2.8 times more Energy, 4.3 times more Omega 3, 12.6 times more Omega 6, 2.2 times more Carbohydrate and 4.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.