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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.95g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	44% 16.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Boiled Chopped Or Leaf Frozen Spinach	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	7.37% 0.59mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	29.3% 440mg	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	10.5% 390g	11% 403g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3.5 times more Vitamin B5 and 26.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 50.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9, 23.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Navel 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 Navel Oranges vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.6 times more Calcium, 4.1 times more Copper, 15.1 times more Iron, 7.5 times more Magnesium, 24.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, more Selenium, 97 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges have 1.4 times more Energy, 2.6 times more Carbohydrate, 16.7 times more Sugars and 25 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 41.2 times more Omega 3, 1.7 times more Fiber and 4.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel 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.