Comparing Nutrients in 1 kilogram Boiled Spinach VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Boiled Spinach	Fresh Orange juice	Recommended Dietary Allowance
Calcium	136% 1360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	49% 0.44mg	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	25% 2mg	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	6.1% 0.14mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24% 883g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Spinach has 52.4 times more Vitamin A, 7.9 times more Vitamin B2, 1.2 times more Vitamin B3, 6.1 times more Vitamin B6, 4.9 times more Vitamin B9, 52 times more Vitamin E and 4936 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.3 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Fresh Orange juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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