Comparing Nutrients in 7 ounces Frozen Spinach VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	NA	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	13% 7.2g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	129% 1163μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	9.6% 0.13mg	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% 288μg	19.3% 77.4μg	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	12% 11mg	107% 96mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Valencia Oranges	Recommended Dietary Allowance
Calcium	25.6% 256mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	8.16% 0.073mg	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	47% 3.75mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	2% 0.046mg	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	14% 97mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Valencia Oranges:

• Unprepared Frozen Spinach has 48.8 times more Vitamin A, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Vitamin B5 and 8.8 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Unprepared Frozen Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Spinach vs Valencia Oranges:

• Unprepared Frozen Spinach has 3.2 times more Calcium, 3.9 times more Copper, 21 times more Iron, 7.5 times more Magnesium, 30.6 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, more Sodium and 9.3 times more Zinc than Raw Valencia Oranges.
• Both Unprepared Frozen Spinach and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Spinach has 5.1 times more Omega 3 and 3.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Energy and 2.8 times more Carbohydrate than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Unprepared Frozen Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.