Comparing Nutrients in 7 ounces Navel Oranges VS New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Navel Oranges	New Zealand Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.79% 0.58g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	New Zealand Spinach	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20.5% 0.18mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	55% 1.27mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of 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 New Zealand Spinach:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 2.3 times more Vitamin B9 and 2 times more Vitamin C than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 2.5 times more Vitamin B2, 3.8 times more Vitamin B6, 9.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and 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 Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 1.3 times more Potassium than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.3 times more Calcium, 2.4 times more Copper, 6.2 times more Iron, 3.5 times more Magnesium, 22 times more Manganese, 130 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and New Zealand Spinach contain similar levels of 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 Raw 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 times more Carbohydrate, 29.3 times more Sugars and 1.5 times more Fiber than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 7.3 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS New Zealand Spinach

What are the health benefits of Navel Oranges compared to New Zealand Spinach?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. New Zealand spinach is rich in vitamins A, C, and K, as well as iron and calcium, which are important for eye health, bone health, and blood clotting. Both are nutritious options, but navel oranges are higher in vitamin C, while New Zealand spinach is a good source of vitamin A and K.

Can I lose weight easier by eating more Navel Oranges or New Zealand Spinach?

Both Navel Oranges and New Zealand Spinach can be beneficial for weight loss due to their low calorie and high fiber content. However, New Zealand Spinach is lower in calories and higher in fiber compared to Navel Oranges, making it a more effective choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both Navel Oranges and New Zealand Spinach, can help support weight loss efforts.

Should I eat more Navel Oranges or more New Zealand Spinach to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Navel Oranges and New Zealand Spinach are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating these foods into your diet along with a well-rounded meal plan and consistent training routine can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to New Zealand Spinach?

Navel oranges have a higher environmental impact compared to New Zealand spinach due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that take up more land compared to spinach, which can be grown in smaller spaces. Additionally, oranges are often transported long distances to reach consumers, contributing to greenhouse gas emissions. Spinach, on the other hand, can be grown locally in many regions, reducing the carbon footprint associated with transportation.