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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Florida Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 20.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 54.8 times more Vitamin A, 4.4 times more Vitamin B2, 2.7 times more Vitamin B6, 7.1 times more Vitamin B9, 19.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.6 times more Calcium, 4.1 times more Copper, 21.8 times more Iron, 8.2 times more Magnesium, 29.9 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, more Sodium and 6.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.4 times more Carbohydrate and 17.9 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 7.8 times more Omega 3, 1.5 times more Fiber and 5.7 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one pound.