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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	7.43% 9.66g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	16.7% 6.35g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	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	9.07% 36.3μg	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	80.6% 72.6mg	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	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	Florida Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	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	4.73% 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	14.3% 100mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	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	32.4% 485mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled New Zealand 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 Boiled New Zealand Spinach vs Florida Oranges:

• 1 pound of Boiled New Zealand Spinach has 2.7 times more Vitamin B2, 4.6 times more Vitamin B6, 6.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand 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 Boiled New Zealand Spinach vs Florida Oranges:

• 1 pound of Boiled New Zealand Spinach has 2 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 21.9 times more Manganese, 1.8 times more Phosphorus, more Sodium and 3.9 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.7 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges contain similar levels of Calcium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained New Zealand 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 Boiled New Zealand Spinach has 5.1 times more Omega 3 and 1.9 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 5.4 times more Carbohydrate, 36.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained New Zealand Spinach.
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one pound.