Comparing Nutrients in 1 pound Oranges VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Oranges	Mustard Spinach	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53.4% 0.69mg	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	34% 136μg	180% 721μg	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	268% 241mg	655% 590mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mustard Spinach	Recommended Dietary Allowance
Calcium	18% 181mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	37.8% 0.34mg	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	5.67% 0.45mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	80.3% 1.85mg	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	9.07% 63.5mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Mustard Spinach:

• Raw Oranges have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B5 than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 45 times more Vitamin A, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Mustard Spinach:

• Raw Mustard Spinach contains 5.3 times more Calcium, 1.7 times more Copper, 15 times more Iron, 16.3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Mustard Spinach have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.1 times more Energy and 3 times more Carbohydrate than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 3.9 times more Omega 3 and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Mustard Spinach have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Raw Mustard Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.