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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	11.7% 340kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	119% 155g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	71.6% 40g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	670% 6030μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	71.5% 0.93mg	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	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	24.4% 22mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	236% 35.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	153% 1530mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 889g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Oranges with Peel 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 Oranges with Peel 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 Oranges with Peel :

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 46.4 times more Vitamin A, 3.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 4.4 times more Vitamin B5 and 32.3 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 Oranges with Peel 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 Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.2 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 7.9 times more Selenium, 161 times more Sodium and 4.5 times more Zinc than Oranges with Peel .
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.4 times more Omega 3 and 3.1 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Energy and 3.2 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.