Comparing Nutrients in 1 kilogram Navel Oranges VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Energy	17% 490kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	575% 748g	130g per day for Men 19-50 years
Sugars	117% 85g	37.5% 27g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	248% 3.23mg	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	85% 340μg	120% 480μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	43% 430mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	554% 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	16.3% 1.3mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	1150% 26.5mg	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	33% 230mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.25% 83.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Spinach Spaghetti per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Spinach Spaghetti :

• 1 kilogram of Navel Oranges has more Vitamin C than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 1.9 times more Vitamin A, 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 10.7 times more Vitamin B3, 4.6 times more Vitamin B5, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Spinach Spaghetti :

• 1 kilogram of Navel Oranges has 10.3 times more Water than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 1.3 times more Calcium, 12.8 times more Copper, 16.4 times more Iron, 15.8 times more Magnesium, 91.2 times more Manganese, 14.4 times more Phosphorus, 2.3 times more Potassium, more Selenium, 36 times more Sodium and 34.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.1 times more Sugars than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 7.6 times more Energy, 8.2 times more Omega 3, 24.6 times more Omega 6, 6 times more Carbohydrate, 4.8 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein