Comparing Nutrients in 500 calories Boiled New Zealand Spinach VS Florida Oranges

Weight per 500 calories

• Boiled New Zealand Spinach: 4167g
• Florida Oranges: 1087g

Raw Florida Oranges have 3.8 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	96% 125g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	137% 99g	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	154% 58.3g	68.6% 26g	38g per day for Men 19-50 years
Protein	97% 54g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	42.6% 0.55mg	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	83.3% 333μg	46% 185μg	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	741% 667mg	543% 489mg	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	342% 51.3mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	200% 2000mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	47% 0.42mg	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	344% 27.5mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	11.3% 0.26mg	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	131% 917mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	297% 4458mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	107% 3950g	25.6% 947g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Florida Oranges?

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Florida Oranges:

• 500 calories of Boiled New Zealand Spinach have 10.3 times more Vitamin B2, 3.7 times more Vitamin B3, 3.9 times more Vitamin B5, 17.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 26.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• Both Boiled New Zealand Spinach and Florida Oranges provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Florida Oranges:

• 500 calories of Boiled New Zealand Spinach have 4.3 times more Calcium, 7.6 times more Copper, 28.1 times more Iron, 12.3 times more Magnesium, 84 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 6.9 times more Selenium, more Sodium, 14.9 times more Zinc and 4.2 times more Water than Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach have 19.5 times more Omega 3, 2.2 times more Fiber and 7.1 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.