Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Oranges with Peel	Boiled Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	NA	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Spinach	Recommended Dietary Allowance
Calcium	14% 139mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	NA	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Boiled Spinach:

• 7 ounces of Oranges with Peel have 2.3 times more Vitamin B5 and 7.2 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 40.3 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Boiled and Drained Spinach contain 1.9 times more Calcium, 3.1 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium, 35 times more Sodium and 6.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.7 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Fiber than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 5.8 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spinach provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in seven ounces.