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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	88.8% 115g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	126% 91g	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	1.24% 0.9g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	63% 24g	38g per day for Men 19-50 years
Protein	71.6% 40g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	670% 6030μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	39.2% 0.51mg	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	303% 1210μg	42.5% 170μg	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	24.4% 22mg	500% 450mg	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	236% 35.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	153% 1530mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	43.3% 0.39mg	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	245% 19.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	10.4% 0.24mg	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	71.4% 500mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 889g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 54.8 times more Vitamin A, 4.4 times more Vitamin B2, 2.7 times more Vitamin B6, 7.1 times more Vitamin B9, 19.7 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 20.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Florida Oranges provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 3.6 times more Calcium, 4.1 times more Copper, 21.8 times more Iron, 8.2 times more Magnesium, 29.9 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, more Sodium and 6.1 times more Zinc than Florida Oranges.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 7.8 times more Omega 3, 1.5 times more Fiber and 5.7 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.4 times more Carbohydrate and 17.9 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.