Comparing Nutrients in 1 pound Frozen Spinach VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Spinach	Navel Oranges	Recommended Dietary Allowance
Energy	4.54% 132kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	43.8% 57g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	53% 38.6g	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	1.13% 0.82g	14% 10.2g	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	% 1.1g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 19.4g	g per day for Men 19-50 years
Fiber	34.6% 13g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Navel Oranges	Recommended Dietary Allowance
Vitamin A	295% 2658μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	27.6% 0.36mg	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	164% 658μg	38.6% 154μg	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	27.7% 25mg	298% 268mg	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	87.7% 13mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Navel Oranges	Recommended Dietary Allowance
Calcium	58.5% 585mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	19.7% 0.18mg	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	107% 8.57mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	5.7% 0.13mg	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	31.8% 222mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 409g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Spinach vs Navel Oranges:

• Unprepared Frozen Spinach has 48.8 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9, 19.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Vitamin B5 and 10.7 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Navel Oranges have similar amounts of Vitamin B3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Navel Oranges:

• Unprepared Frozen Spinach has 3 times more Calcium, 3.7 times more Copper, 14.5 times more Iron, 6.8 times more Magnesium, 24.3 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, more Selenium, 74 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
• Both Unprepared Frozen Spinach and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has 9.1 times more Omega 3, 1.3 times more Fiber and 4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Energy, 3 times more Carbohydrate, 13.1 times more Sugars and 12.5 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.