Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Malabar Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	28.6% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	17.8% 0.23mg	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	129% 517μg	19.3% 77μg	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	29.7% 26.8mg	227% 204mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	56.2% 562mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	19.7% 0.18mg	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	84% 6.7mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	4.73% 0.11mg	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	23.3% 163mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Malabar Spinach versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Malabar Spinach vs Florida Oranges:

• 1 pound of Cooked Malabar Spinach has 5.3 times more Vitamin A, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.7 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.9 times more Vitamin B5 and 7.6 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Florida Oranges provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Malabar Spinach vs Florida Oranges:

• 1 pound of Cooked Malabar Spinach has 2.9 times more Calcium, 2.8 times more Copper, 16.4 times more Iron, 4.8 times more Magnesium, 10.6 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.8 times more Zinc than Florida Oranges.
• Both Cooked Malabar Spinach and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Cooked Malabar Spinach as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Malabar Spinach has 4.3 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 4.3 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Florida Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Cooked Malabar Spinach as well as Raw Florida Oranges provide inadequate amounts of Energy in one pound.