Comparing Nutrients in 1 kilogram Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	7.93% 230kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	119% 155g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	58% 22g	118% 45g	38g per day for Men 19-50 years
Protein	51% 28.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	521% 4690μg	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	145% 1.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	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	312% 281mg	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	135% 20.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	99% 990mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Spinach 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 Spinach vs Oranges with Peel :

• 1 kilogram of Spinach has 36.1 times more Vitamin A, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Spinach.
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Spinach vs Oranges with Peel :

• 1 kilogram of Spinach has 1.4 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 5.6 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium, 39.5 times more Sodium and 4.8 times more Zinc than Oranges with Peel .
• Both Spinach and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach has 8.6 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Energy, 4.3 times more Carbohydrate and 2 times more Fiber than Raw Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.