Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled New Zealand Spinach	Oranges	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.66g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	58.5% 42.4g	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	16.7% 6.35g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	21% 0.27mg	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	9.07% 36.3μg	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	80.6% 72.6mg	268% 241mg	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	37% 5.58mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	22.7% 0.2mg	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	37.4% 3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	4.93% 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	14.3% 100mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	24% 821mg	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	32.4% 485mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled New Zealand Spinach vs Oranges:

• Boiled and Drained New Zealand Spinach has 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B6, 6.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.9 times more Vitamin B1, 3.8 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled New Zealand Spinach vs Oranges:

• Boiled and Drained New Zealand Spinach has 1.7 times more Copper, 6.6 times more Iron, 3.2 times more Magnesium, 21 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Selenium, more Sodium and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained New Zealand Spinach has 8 times more Omega 3 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.9 times more Energy, 5.5 times more Carbohydrate, 37.4 times more Sugars and 1.7 times more Fiber than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.