Comparing Nutrients in 14 ounces Navel Oranges VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	2.8% 2.02g	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	12.3% 8.93g	0.49% 0.36g	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	% 7.8g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.83g	g per day for Men 19-50 years
Fiber	23% 8.73g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	41.5% 0.54mg	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	33.7% 135μg	120% 480μg	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	261% 235mg	9.7% 8.73mg	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	3.97% 0.6mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	71% 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	6.45% 0.52mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	124% 2.85mg	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	13% 91mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Navel Oranges have 3.5 times more Vitamin B5 and 26.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 50.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9, 23.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.6 times more Calcium, 4.1 times more Copper, 15.1 times more Iron, 7.5 times more Magnesium, 24.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, more Selenium, 322 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 1.4 times more Energy, 2.6 times more Carbohydrate, 16.7 times more Sugars and 25 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 9.6 times more Omega 3, 1.7 times more Fiber and 4.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.