Comparing Nutrients in 7 ounces Florida Oranges VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spinach	39%	12%	49%

Macro Nutrients

	Florida Oranges	Spinach	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spinach	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spinach	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1, 3.8 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 7 oz of Raw Spinach contain 42.6 times more Vitamin A, 4.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B6, 11.4 times more Vitamin B9, 11.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Spinach:

• 7 oz of Raw Spinach contain 2.3 times more Calcium, 3.3 times more Copper, 30.1 times more Iron, 7.9 times more Magnesium, 37.4 times more Manganese, 4.1 times more Phosphorus, 3.3 times more Potassium, more Sodium and 6.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.2 times more Carbohydrate and 21.8 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 12.5 times more Omega 3 and 4.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Spinach

What are the health benefits of Florida Oranges compared to Spinach?

Florida oranges are a great source of vitamin C, which supports immune function, skin health, and iron absorption. They also contain folate, potassium, and antioxidants. Spinach, on the other hand, is rich in iron, calcium, vitamin K, and fiber. Both foods offer unique health benefits, so it's important to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Florida Oranges or Spinach?

Both Florida oranges and spinach can be beneficial for weight loss due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, spinach is lower in calories and carbohydrates compared to oranges, making it a more calorie-dense option for weight loss. Additionally, spinach is a good source of vitamins, minerals, and antioxidants that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both Florida oranges and spinach, can help you achieve your weight loss goals.

Should I eat more Florida Oranges or more Spinach to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both Florida Oranges and Spinach offer unique benefits for muscle growth. Florida Oranges are rich in vitamin C, which supports collagen production for muscle repair, while Spinach is high in iron and plant-based protein, essential for muscle recovery and growth. Including a balanced combination of both foods in your diet can help support your muscle-building goals.

What is the environmental impact of producing Florida Oranges compared to Spinach?

The environmental impact of producing Florida oranges is generally higher compared to spinach due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide runoff. Spinach, on the other hand, can be grown more efficiently in smaller spaces and requires less water. Additionally, transporting oranges over long distances can contribute to greenhouse gas emissions. Overall, choosing locally grown and seasonal produce, such as spinach, can help reduce the environmental impact of food production.