Comparing Nutrients in 5 ounces Boiled Spinach with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Spinach with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	13% 17g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	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	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	6.87% 0.089mg	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	51.7% 207μg	14% 55.3μg	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	15.4% 14mg	76.4% 68.7mg	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	19.3% 193mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	5.83% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	1.4% 0.033mg	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	11.3% 79.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	NA	55μg per day for Men 19-50 years
Sodium	29% 434mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Valencia Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spinach with Salt vs Valencia Oranges:

• 5 ounces of Boiled Spinach with Salt have 43.7 times more Vitamin A, 5.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.7 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Valencia Oranges provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Spinach with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach with Salt vs Valencia Oranges:

• 5 ounces of Boiled Spinach with Salt have 3.4 times more Calcium, 4.7 times more Copper, 39.7 times more Iron, 8.7 times more Magnesium, 40.7 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, more Sodium and 12.7 times more Zinc than Valencia Oranges.
• Both Boiled Spinach with Salt and Valencia Oranges contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spinach with Salt have 5.8 times more Omega 3 and 2.9 times more Protein than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.2 times more Carbohydrate than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Valencia Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach with Salt as well as Raw Valencia Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.