Comparing Nutrients in 14 ounces Boiled Spinach with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	21% 11.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	231% 2080μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	24% 0.31mg	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	145% 579μg	33.7% 135μg	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	43.2% 39mg	261% 235mg	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	55% 8.26mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	3.75% 150μg	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	177% 14mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	5% 0.12mg	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	31.8% 222mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Navel Oranges per 14 oz

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

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

• 14 ounces of Boiled Spinach with Salt have 43.7 times more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.8 times more Vitamin B5 and 6 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Navel Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spinach with Salt vs Navel Oranges:

• 14 ounces of Boiled Spinach with Salt have 3.2 times more Calcium, 4.5 times more Copper, 27.5 times more Iron, 7.9 times more Magnesium, 32.2 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, more Selenium, 306 times more Sodium and 9.5 times more Zinc than Navel Oranges.
• Both Boiled Spinach with Salt and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spinach with Salt have 10.2 times more Omega 3 and 3.3 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.3 times more Carbohydrate and 19.8 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Navel Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.