Comparing Nutrients in 100 calories Boiled New Zealand Spinach VS Florida Oranges

Weight per 100 calories

• Boiled New Zealand Spinach: 833g
• Florida Oranges: 217g

Raw Florida Oranges have 3.8 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	27.4% 20g	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	30.7% 11.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19.3% 11g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.6% 0.89mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	8.53% 0.11mg	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	16.7% 66.7μg	9.24% 37μg	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	148% 133mg	109% 98mg	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	68.3% 10.3mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2028% 2433μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	40% 400mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	9.42% 0.085mg	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	68.8% 5.5mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	2.27% 0.052mg	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	26% 183mg	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	59.4% 892mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	21.4% 790g	5.1% 189g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Florida Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Florida Oranges?

Lets compare vitamin content per 100 calories of Boiled New Zealand Spinach vs Florida Oranges:

• 100 calories of Boiled New Zealand Spinach have 10.3 times more Vitamin B2, 3.7 times more Vitamin B3, 3.9 times more Vitamin B5, 17.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 26.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• Both Boiled New Zealand Spinach and Florida Oranges provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled New Zealand Spinach vs Florida Oranges:

• 100 calories of Boiled New Zealand Spinach have 4.3 times more Calcium, 7.6 times more Copper, 28.1 times more Iron, 12.3 times more Magnesium, 84 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 6.9 times more Selenium, more Sodium, 14.9 times more Zinc and 4.2 times more Water than Florida Oranges.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled New Zealand Spinach have 19.5 times more Omega 3, 2.2 times more Fiber and 7.1 times more Protein than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Florida Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 100 calories.