Comparing Nutrients in 1 kilogram Oranges VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

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

Macro Nutrients

	Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	37% 48g	130g per day for Men 19-50 years
Sugars	129% 94g	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	63% 24g	97% 37g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	105% 1.36mg	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	303% 1210μg	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	591% 532mg	24.4% 22mg	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	12% 1.8mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	179% 1.6mg	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	12.5% 1mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	312% 7.17mg	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	20% 140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Oranges have 3.3 times more Vitamin B5 and 24.2 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 54.8 times more Vitamin A, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 4 times more Vitamin B9, 19.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.8 times more Calcium, 3.6 times more Copper, 19.6 times more Iron, 8.2 times more Magnesium, 28.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 11 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Energy, 2.4 times more Carbohydrate and 18.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 12.3 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Raw Oranges.
• Both Raw 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 1 kg.