Comparing Nutrients in 14 ounces Valencia Oranges VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	207% 1861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	192% 770μg	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	214% 192mg	124% 112mg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Calcium	16% 159mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	57.3% 0.52mg	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	4.47% 0.36mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	155% 3.56mg	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	9.64% 67.5mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3.8 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Spinach.
• While Raw Spinach contains 39.1 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Spinach:

• Raw Spinach contains 2.5 times more Calcium, 3.5 times more Copper, 30.1 times more Iron, 7.9 times more Magnesium, 39 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.1 times more Energy and 3.3 times more Carbohydrate than Raw Spinach.
• While Raw Spinach contains 8.6 times more Omega 3 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.