Comparing Nutrients in 7 ounces Navel Oranges VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Navel Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.68% 0.5g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36% 0.47mg	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	17% 67.5μg	3.97% 16μg	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	130% 117mg	35.3% 31.8mg	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% 0.3mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17% 0.15mg	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	3.22% 0.26mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	45.4% 1.04mg	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	6.52% 45.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled New Zealand Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled New Zealand Spinach:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 4.3 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 2.1 times more Vitamin B2, 3 times more Vitamin B6, 8.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled New Zealand Spinach provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled New Zealand Spinach:

• 7 ounces of Navel Oranges have 1.6 times more Potassium than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 2 times more Copper, 5.1 times more Iron, 2.9 times more Magnesium, 18.1 times more Manganese, 107 times more Sodium and 3.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled New Zealand Spinach contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.9 times more Carbohydrate, 34 times more Sugars and 1.6 times more Fiber than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 6.2 times more Omega 3 and 1.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.