Comparing Nutrients in 7 ounces Oranges with Peel VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Oranges with Peel	New Zealand Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	66% 59.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	New Zealand Spinach	Recommended Dietary Allowance
Calcium	14% 139mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS New Zealand Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs New Zealand Spinach:

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B1, 2 times more Vitamin B9 and 2.4 times more Vitamin C than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 2.6 times more Vitamin B2 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and New Zealand Spinach provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.2 times more Calcium and 1.5 times more Potassium than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.6 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 65 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and New Zealand Spinach contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 4.5 times more Energy, 6.2 times more Carbohydrate and 3 times more Fiber than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 4.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and New Zealand Spinach offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS New Zealand Spinach

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. New Zealand spinach is rich in vitamins A, C, and K, as well as minerals like iron and calcium. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and New Zealand spinach are nutritious foods that can support weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. The peel also contains antioxidants that may aid in weight management. New Zealand spinach is a low-calorie, nutrient-dense leafy green that can be a great addition to a weight loss diet due to its high fiber content and various vitamins and minerals. Incorporating a variety of fruits and vegetables, including oranges with peel and New Zealand spinach, can help support weight loss when combined with a balanced diet and regular physical activity.

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

Both oranges with peel and New Zealand spinach are nutritious options for muscle gain while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. New Zealand spinach is rich in iron, which is important for oxygen transport to muscles during exercise. To maximize muscle growth, it's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources. Incorporating both oranges with peel and New Zealand spinach into your diet can help support your muscle-building goals.

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

Oranges with peel have a higher environmental impact compared to New Zealand spinach due to factors such as water usage, land use, and transportation. Oranges require more water to grow and are typically grown in areas that may have water scarcity issues. Additionally, oranges are often transported long distances, contributing to their carbon footprint. New Zealand spinach, on the other hand, is a leafy green that can be grown in a variety of climates with less water and land use. Choosing locally grown, seasonal produce like New Zealand spinach can help reduce the environmental impact of food production.