Comparing Nutrients in 7 ounces Navel Oranges VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spinach	39%	12%	49%

Macro Nutrients

	Navel Oranges	Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.14g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Spinach:

• 7 ounces of Navel Oranges have 4 times more Vitamin B5 and 2.1 times more Vitamin C than Spinach.
• While 7 oz of Raw Spinach contain 39.1 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 5.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Spinach provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Spinach:

• 7 oz of Raw Spinach contain 2.3 times more Calcium, 3.3 times more Copper, 20.8 times more Iron, 7.2 times more Magnesium, 30.9 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 79 times more Sodium and 6.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Spinach contain similar levels of 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 Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.5 times more Carbohydrate, 20.2 times more Sugars and 15 times more Fructose than Spinach.
• While 7 oz of Raw Spinach contain 15.3 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Spinach

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

Navel oranges are a good source of vitamin C, which supports immune function and skin health, while spinach is rich in iron, calcium, and vitamin K, important for bone health and blood clotting. Both are nutrient-dense foods that can contribute to a well-rounded vegan diet.

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

Both navel oranges and spinach can be beneficial for weight loss due to their low calorie and high fiber content. However, 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, including both navel oranges and spinach, into your diet can help support weight loss efforts.

Should I eat more Navel 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 plant-based foods that are rich in protein, iron, and other essential nutrients. Both navel oranges and spinach are nutritious options, but spinach is a better choice for muscle building as it is a good source of plant-based protein, iron, and other vitamins and minerals that support muscle growth and recovery. Incorporating spinach into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help you achieve your muscle-building goals.

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

The environmental impact of producing Navel Oranges is generally higher than producing Spinach. Oranges require more water, land, and resources to grow compared to leafy greens like Spinach. Additionally, transportation of oranges over long distances can contribute to carbon emissions. Choosing locally grown and organic options can help reduce the environmental impact of both foods.