Comparing Nutrients in 1 pound Spinach Spaghetti VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Spinach Spaghetti	Valencia Oranges	Recommended Dietary Allowance
Energy	58% 1687kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	7.34% 7.12g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	41.5% 54g	130g per day for Men 19-50 years
Sugars	17% 12.3g	NA	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	127% 48g	30% 11.3g	38g per day for Men 19-50 years
Protein	108% 60.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	22% 0.29mg	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	54.4% 218μg	44.2% 177μg	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	0% 0mg	244% 220mg	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	22.4% 3.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	573% 687μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Valencia Oranges	Recommended Dietary Allowance
Calcium	26.3% 263mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	18.6% 0.17mg	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	121% 9.66mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	4.54% 0.1mg	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	215% 1506mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	524% 288μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.02% 38g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Spinach Spaghetti vs Valencia Oranges:

• Dry Spinach Spaghetti has 1.9 times more Vitamin A, 4.3 times more Vitamin B1, 4.9 times more Vitamin B2, 16.6 times more Vitamin B3, 4.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Spinach Spaghetti vs Valencia Oranges:

• Dry Spinach Spaghetti has 1.5 times more Calcium, 13.5 times more Copper, 23.7 times more Iron, 17.4 times more Magnesium, 115 times more Manganese, 19.5 times more Phosphorus, 2.1 times more Potassium, more Sodium and 46 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.4 times more Water than Dry Spinach Spaghetti .

Comparison of macro-nutrients per 1 pound:

• Dry Spinach Spaghetti has 7.6 times more Energy, 5.2 times more Fat, 4.6 times more Omega 3, 12.9 times more Omega 6, 6.3 times more Carbohydrate, 4.2 times more Fiber and 12.8 times more Protein than Raw Valencia Oranges.
• Both Dry Spinach Spaghetti as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.