Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	5.23% 6.8g	17% 22g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	10% 5.7g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	95% 855μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10% 0.13mg	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	43% 172μg	10.6% 42.5μg	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	3.46% 3.1mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	21.7% 217mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	8.98% 0.081mg	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	34.7% 2.78mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	10% 71mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Oranges with Peel :

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 46.4 times more Vitamin A, 3.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 4 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 4.4 times more Vitamin B5 and 32.3 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Oranges with Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Oranges with Peel :

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 2.2 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 7.9 times more Selenium, 161 times more Sodium and 4.5 times more Zinc than Oranges with Peel .
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 5.4 times more Omega 3 and 3.1 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Energy and 3.2 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Oranges with Peel offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.