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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	32.5% 18g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	304% 2735μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Calcium	69.4% 694mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	NA	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 403g	10.6% 392g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 50.3 times more Vitamin A, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Vitamin B5 and 22 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach vs Valencia Oranges:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.8 times more Calcium, 4.4 times more Copper, 21.8 times more Iron, 8.2 times more Magnesium, 31.2 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 23.2 times more Omega 3, 1.5 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.