Comparing Nutrients in 7 ounces Boiled Spinach VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.72% 7.44g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	25% 18g	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	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	116% 1040μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	7.8% 0.1mg	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	72.4% 290μg	8.43% 33.7μg	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	21.6% 19.4mg	99% 89.3mg	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	27.5% 4.13mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	816% 980μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.88% 75μg	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	88.6% 7.1mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	80.7% 1.86mg	2.07% 0.048mg	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	16% 111mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 47.6 times more Vitamin A, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3, 4.7 times more Vitamin B6, 8.6 times more Vitamin B9, 11.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Florida Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Spinach vs Florida Oranges:

• Boiled and Drained Spinach has 3.2 times more Calcium, 4.5 times more Copper, 39.7 times more Iron, 8.7 times more Magnesium, 39 times more Manganese, 4.7 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium, more Sodium and 9.5 times more Zinc than Raw Florida Oranges.
• Both Boiled and Drained Spinach and Raw Florida Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Spinach has 8.4 times more Omega 3 and 4.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2 times more Energy, 3.1 times more Carbohydrate and 21.3 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw Florida Oranges have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Spinach as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.