Comparing Nutrients in 5 ounces Boiled New Zealand Spinach VS 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	0.59% 17kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.32% 3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	18% 13g	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	5.22% 2g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.56% 0.072mg	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	2.83% 11.3μg	6.02% 24μg	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	25% 22.7mg	71% 63.8mg	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	11.6% 1.74mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	345% 414μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.14% 0.055mg	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	11.7% 0.94mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	1.48% 0.034mg	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	4.45% 31mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled New Zealand Spinach versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled New Zealand Spinach vs Florida Oranges:

• 5 ounces of Boiled New Zealand Spinach have 2.7 times more Vitamin B2, 4.6 times more Vitamin B6, 6.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and 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 five ounces.

Comparing minerals per 5 ounces for Boiled New Zealand Spinach vs Florida Oranges:

• 5 ounces of Boiled New Zealand Spinach have 2 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 21.9 times more Manganese, 1.8 times more Phosphorus, more Sodium and 3.9 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.7 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled New Zealand Spinach have 5.1 times more Omega 3 and 1.9 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 5.4 times more Carbohydrate, 36.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained New Zealand Spinach.
• 5 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.