Comparing Nutrients in 7 ounces Valencia Oranges VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	13% 4.96g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	96% 385μg	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	107% 96mg	62% 55.8mg	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	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spinach	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	28.7% 0.26mg	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	2.23% 0.18mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Spinach:

• Raw Valencia Oranges have 3.8 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Spinach.
• While Raw Spinach contains 39.1 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Spinach:

• Raw Spinach contains 2.5 times more Calcium, 3.5 times more Copper, 30.1 times more Iron, 7.9 times more Magnesium, 39 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.1 times more Energy and 3.3 times more Carbohydrate than Raw Spinach.
• While Raw Spinach contains 8.6 times more Omega 3 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spinach have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.