Comparing Nutrients in 1 pound Boiled Spinach VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Spinach	Fresh Orange juice	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	36.3% 47g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	264% 2377μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	14% 0.18mg	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	166% 662μg	34% 136μg	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	49.4% 44.5mg	252% 227mg	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	63% 9.43mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Fresh Orange juice	Recommended Dietary Allowance
Calcium	61.7% 617mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	2.76% 0.064mg	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	36.3% 254mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spinach versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spinach vs Fresh Orange juice:

• 1 pound of Boiled Spinach has 52.4 times more Vitamin A, 7.9 times more Vitamin B2, 1.2 times more Vitamin B3, 6.1 times more Vitamin B6, 4.9 times more Vitamin B9, 52 times more Vitamin E and 4936 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Fresh Orange juice provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Fresh Orange juice:

• 1 pound of Boiled Spinach has 12.4 times more Calcium, 4 times more Copper, 17.9 times more Iron, 7.9 times more Magnesium, 66.8 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium, 15 times more Selenium, 70 times more Sodium and 15.2 times more Zinc than Fresh Orange juice.
• Both Boiled Spinach and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 8.4 times more Omega 3, 12 times more Fiber and 4.2 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.8 times more Carbohydrate and 19.5 times more Sugars than Boiled and Drained Spinach.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spinach as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one pound.