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Comparing Nutrients in 1 pound Oranges with Peel VS Mustard Spinach

Macros Ratio

Protein Fat Carbs

Oranges with Peel
7%
4%
89%
Mustard Spinach
32%
10%
58%
1 lb ▼

Macro Nutrients

9.85%286kcal
Energy
3.44%100kcal
286 kcalvs100 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.4%1.36g
Fat
1.4%1.36g
1.36 gvs1.36 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.21%0.068g
0.16 gvs0.068 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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4.54%0.073g
Omega 3
7.65%0.12g
0.073 gvs0.12 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.17%0.2g
Omega 6
0.8%0.14g
0.2 gvs0.14 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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54%70.3g
Carbohydrate
13.6%17.7g
70.3 gvs17.7 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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53.7%20.4g
Fiber
33.4%12.7g
20.4 gvs12.7 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
18%9.98g
5.9 gvs9.98 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

6.55%59μg
Vitamin A
249%2245μg
RAE, retinol activity equivalents
59 μgvs2245 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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37.8%0.45mg
Vitamin B1
25.7%0.31mg
Thiamine
0.45 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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17.4%0.23mg
Vitamin B2
32.4%0.42mg
Riboflavin
0.23 mgvs0.42 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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14%2.27mg
Vitamin B3
19.2%3.08mg
Niacin, nicotinic acid, niacinamide
2.27 mgvs3.08 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
16%0.81mg
Pantothenic acid
1.5 mgvs0.81 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.42 mgvs0.69 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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34%136μg
Vitamin B9
180%721μg
Folates and Folic Acid
136 μgvs721 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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358%322mg
Vitamin C
655%590mg
Ascorbic acid
322 mgvs590 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

31.8%318mg
Calcium
95%953mg
318 mgvs953 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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28.7%0.26mg
Copper
37.8%0.34mg
0.26 mgvs0.34 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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45.4%3.63mg
Iron
85%6.8mg
3.63 mgvs6.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
12%50mg
63.5 mgvs50 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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NA
Manganese
80.3%1.85mg
NA mgvs1.85 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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14.3%100mg
Phosphorus
18%127mg
100 mgvs127 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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26%889mg
Potassium
60%2037mg
889 mgvs2037 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
6.6%3.63μg
3.18 μgvs3.63 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.6%9.07mg
Sodium
6.35%95mg
9.07 mgvs95 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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4.54%0.5mg
Zinc
7%0.77mg
0.5 mgvs0.77 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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10%373g
Water
11.3%418g
373 gvs418 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Oranges with Peel VS Mustard Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

Comparing minerals per 1 pound for Oranges with Peel vs Mustard Spinach:

Comparison of macro-nutrients per 1 pound:




Compare more foods per 1 lb: