Comparing Nutrients in 1 pound Boiled Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	3.6% 104kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	264% 2377μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	32.4% 0.42mg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	61.7% 617mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 414g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Spinach has 40.3 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Vitamin B5 and 7.2 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Boiled Spinach has 1.9 times more Calcium, 3.1 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium, 35 times more Sodium and 6.9 times more Zinc than Oranges with Peel .
• Both Boiled Spinach and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 5.8 times more Omega 3 and 2.3 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.7 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.