Comparing Nutrients in 5 ounces Navel Oranges VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Navel Oranges	Mustard Spinach	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	78% 702μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	16.7% 0.22mg	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	12% 48μg	56.3% 225μg	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	93% 83.8mg	205% 184mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Mustard Spinach	Recommended Dietary Allowance
Calcium	6.1% 61mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12% 0.11mg	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	2.3% 0.18mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	25% 0.58mg	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	4.66% 32.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Mustard Spinach:

• Raw Navel Oranges have 1.5 times more Vitamin B5 than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 41.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Mustard Spinach have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Navel Oranges as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Mustard Spinach:

• Raw Mustard Spinach contains 4.9 times more Calcium, 1.9 times more Copper, 11.5 times more Iron, 14 times more Manganese, 2.7 times more Potassium, more Selenium, 21 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Mustard Spinach have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2.2 times more Energy and 3.2 times more Carbohydrate than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 3 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Mustard Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.