Comparing Nutrients in 1 pound Oranges VS New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Oranges	New Zealand Spinach	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.35% 0.059g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	1.8% 1.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	106% 1.38mg	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	17% 68μg	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	151% 136mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	New Zealand Spinach	Recommended Dietary Allowance
Calcium	18% 181mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	47% 0.42mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	126% 2.9mg	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	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.5% 426g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 5.1 times more Vitamin B6, 7.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw New Zealand Spinach have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Oranges have 1.4 times more Potassium than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 1.5 times more Calcium, 2.1 times more Copper, 8 times more Iron, 3.9 times more Magnesium, 25.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw New Zealand Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 3.4 times more Energy, 4.7 times more Carbohydrate, 32.2 times more Sugars and 1.6 times more Fiber than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 9.4 times more Omega 3 and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw New Zealand Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.