Comparing Nutrients in 1 kilogram Cooked Malabar Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	7.93% 230kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	55.3% 21g	118% 45g	38g per day for Men 19-50 years
Protein	53.2% 30g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	71.5% 0.93mg	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	285% 1140μg	75% 300μg	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	65.6% 59mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	124% 1240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	63.3% 0.57mg	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	185% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	NA	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	51.4% 360mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 925g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Malabar Spinach versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Malabar Spinach vs Oranges with Peel :

• 1 kilogram of Cooked Malabar Spinach has 4.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Vitamin B5 and 12 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Malabar Spinach vs Oranges with Peel :

• 1 kilogram of Cooked Malabar Spinach has 1.8 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 27.5 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• Both Cooked Malabar Spinach and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Cooked Malabar Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Malabar Spinach has 2.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Energy, 5.7 times more Carbohydrate and 2.1 times more Fiber than Cooked Malabar Spinach.
• 1 kilogram of Cooked Malabar Spinach provide inadequate amounts of Energy