Comparing Nutrients in 1 pound Oranges VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Oranges	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	28.6% 11g	44% 16.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	18% 181mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Oranges have 3.3 times more Vitamin B5 and 24.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 54.8 times more Vitamin A, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 4 times more Vitamin B9, 19.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.8 times more Calcium, 3.6 times more Copper, 19.6 times more Iron, 8.2 times more Magnesium, 28.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 11 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Energy, 2.4 times more Carbohydrate and 18.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 53 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.