Comparing Nutrients in 1 kilogram Boiled Spinach with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	96% 125g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	53% 29.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	582% 5240μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	60.8% 0.79mg	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	365% 1460μg	85% 340μg	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	109% 98mg	657% 591mg	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	139% 21mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	136% 1360mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	12.6% 0.29mg	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	80% 560mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	204% 3060mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 912g	23.2% 860g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Spinach with Salt has 43.7 times more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.8 times more Vitamin B5 and 6 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Navel Oranges provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spinach with Salt has 3.2 times more Calcium, 4.5 times more Copper, 27.5 times more Iron, 7.9 times more Magnesium, 32.2 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, more Selenium, 306 times more Sodium and 9.5 times more Zinc than Navel Oranges.
• Both Boiled Spinach with Salt and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach with Salt has 10.2 times more Omega 3 and 3.3 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3.3 times more Carbohydrate and 19.8 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Navel Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.