Comparing Nutrients in 5 ounces Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	3.96% 5.15g	17% 22g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	74% 665μg	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	20.6% 0.27mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	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	44.3% 40mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	48% 3.84mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	9.92% 69.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Spinach 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 Spinach vs Oranges with Peel :

• 5 ounces of Spinach have 36.1 times more Vitamin A, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Spinach.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Spinach vs Oranges with Peel :

• 5 ounces of Spinach have 1.4 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 5.6 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium, 39.5 times more Sodium and 4.8 times more Zinc than Oranges with Peel .
• Both Spinach and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach have 8.6 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.7 times more Energy, 4.3 times more Carbohydrate and 2 times more Fiber than Raw Spinach.
• 5 ounces of Spinach provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.