Comparing Nutrients in 1 kilogram Fresh Orange juice VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Energy	15.5% 450kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	29% 37.5g	130g per day for Men 19-50 years
Sugars	116% 84g	5.93% 4.3g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	63% 24g	38g per day for Men 19-50 years
Protein	12.5% 7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	11% 100μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	186% 2.42mg	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	75% 300μg	365% 1460μg	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	556% 500mg	109% 98mg	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	2.67% 0.4mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Calcium	11% 110mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	25% 2mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	407% 9.35mg	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	24.3% 170mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Boiled Spinach:

• 1 kilogram of Fresh Orange juice has 1.3 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 52.4 times more Vitamin A, 7.9 times more Vitamin B2, 6.1 times more Vitamin B6, 4.9 times more Vitamin B9, 52 times more Vitamin E and 4936 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Boiled Spinach:

• 1 kg of Boiled and Drained Spinach contains 12.4 times more Calcium, 4 times more Copper, 17.9 times more Iron, 7.9 times more Magnesium, 66.8 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium, 15 times more Selenium, 70 times more Sodium and 15.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 2.8 times more Carbohydrate and 19.5 times more Sugars than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 8.4 times more Omega 3, 12 times more Fiber and 4.2 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.