Comparing Nutrients in 7 ounces Chilled Orange Juice VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Chilled Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	1.18% 0.85g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	37% 0.48mg	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	9.43% 37.7μg	72.4% 290μg	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	74% 66.7mg	21.6% 19.4mg	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	2.65% 0.4mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	3.22% 0.26mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	80.7% 1.86mg	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	4.8% 33.7mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Boiled Spinach:

• 7 ounces of Chilled Orange Juice have 1.3 times more Vitamin B5 and 3.4 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 262 times more Vitamin A, 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B6, 7.7 times more Vitamin B9, 10.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Boiled Spinach:

• 7 oz of Boiled and Drained Spinach contain 12.4 times more Calcium, 4.1 times more Copper, 27.5 times more Iron, 7.9 times more Magnesium, 40.7 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, 15 times more Selenium, 35 times more Sodium and 10.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 3.1 times more Carbohydrate and 19.3 times more Sugars than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 13.1 times more Omega 3, 8 times more Fiber and 4.4 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.