Comparing Nutrients in 7 ounces Navel Oranges VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	114% 148g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.45% 5.4g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	49.3% 0.64mg	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	24% 95μg	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	0% 0mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	110% 0.99mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	228% 5.25mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Spinach Spaghetti per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 1.9 times more Vitamin A, 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 10.7 times more Vitamin B3, 4.6 times more Vitamin B5, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Spinach Spaghetti :

• 7 ounces of Navel Oranges have 10.3 times more Water than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 1.3 times more Calcium, 12.8 times more Copper, 16.4 times more Iron, 15.8 times more Magnesium, 91.2 times more Manganese, 14.4 times more Phosphorus, 2.3 times more Potassium, more Selenium, 36 times more Sodium and 34.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.1 times more Sugars than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 7.6 times more Energy, 8.2 times more Omega 3, 24.6 times more Omega 6, 6 times more Carbohydrate, 4.8 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein