Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Valencia Oranges	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	21.5% 28g	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	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	74.6% 0.97mg	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	98% 390μg	183% 730μg	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	539% 485mg	722% 650mg	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	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

	Valencia Oranges	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	158% 1580mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	55.6% 0.5mg	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	11.3% 0.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	117% 2.7mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Mustard Spinach with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Boiled Mustard Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Mustard Spinach with Salt:

• 1 kilogram of Valencia Oranges has 2.1 times more Vitamin B1 and 2.1 times more Vitamin B5 than Boiled Mustard Spinach with Salt.
• While 1 kg of Boiled and Drained Mustard Spinach with Salt contains 34.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Mustard Spinach with Salt:

• 1 kilogram of Valencia Oranges has 1.4 times more Magnesium than Boiled Mustard Spinach with Salt.
• While 1 kg of Boiled and Drained Mustard Spinach with Salt contains 4 times more Calcium, 1.4 times more Copper, 8.9 times more Iron, 11.7 times more Manganese, 1.6 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Mustard Spinach with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 4.2 times more Carbohydrate and 1.3 times more Fiber than Boiled Mustard Spinach with Salt.
• While 1 kg of Boiled and Drained Mustard Spinach with Salt contains 1.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in one kilogram.