Comparing Nutrients in 5 ounces Fresh Orange juice VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Fresh Orange juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1% 0.72g	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	4.14% 3g	0.18% 0.13g	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	% 2.57g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.3g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	15% 0.19mg	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	10.6% 42.5μg	43% 172μg	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	78.7% 71mg	3.46% 3.1mg	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	0.38% 0.057mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	25.4% 0.23mg	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	3.54% 0.28mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	44% 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	3.44% 24mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 5 ounces of Fresh Orange juice have 2.5 times more Vitamin B5 and 22.7 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 60.3 times more Vitamin A, 5.9 times more Vitamin B2, 3.4 times more Vitamin B6, 4 times more Vitamin B9, 88.5 times more Vitamin E and 5407 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Raw Orange juice as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 13.9 times more Calcium, 3.7 times more Copper, 9.8 times more Iron, 7.5 times more Magnesium, 51.2 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 55 times more Selenium, 322 times more Sodium and 9.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 2.2 times more Carbohydrate, 16.5 times more Sugars and 23.6 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 7.8 times more Omega 3, 18.5 times more Fiber and 5.7 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.