Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled New Zealand Spinach	Valencia Oranges	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	7.43% 9.66g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	16.7% 6.35g	30% 11.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Valencia Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.6% 392g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 2.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Vitamin B1, 4.9 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained New Zealand Spinach has 2.1 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 22.9 times more Manganese, 1.3 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Valencia 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 3.5 times more Omega 3 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Energy, 5.6 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.