Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	3.6% 104kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	6.55% 59μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	56.2% 562mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	23.3% 163mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Oranges with Peel per 1 lb

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

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

• 1 pound of Cooked Malabar Spinach has 4.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.4 times more Vitamin B5 and 12 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Malabar Spinach has 1.8 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 27.5 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• Both Cooked Malabar Spinach and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Cooked Malabar Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Malabar Spinach has 2.3 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.7 times more Energy, 5.7 times more Carbohydrate and 2.1 times more Fiber than Cooked Malabar Spinach.
• 1 pound of Cooked Malabar Spinach provide inadequate amounts of Energy