Comparing Nutrients in 100 grams Chilled Orange Juice VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Chilled Orange Juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	2.1% 2.7g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	6.6% 0.086mg	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	4.75% 19μg	28.5% 114μg	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	37.3% 33.6mg	6.56% 5.9mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	1.1% 11mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	12.3% 0.11mg	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	1.63% 0.13mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	11% 0.26mg	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	2.43% 17mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cooked Malabar Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Cooked Malabar Spinach:

• 100 grams of Chilled Orange Juice have 1.4 times more Vitamin B5 and 5.7 times more Vitamin C than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 29 times more Vitamin A, 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 6 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Malabar Spinach provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin B3
• Both Chilled Orange Juice from Concentrate as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Cooked Malabar Spinach:

• 100 g of Cooked Malabar Spinach contain 11.3 times more Calcium, 2.6 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 11.1 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 27.5 times more Sodium and 4.3 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Malabar Spinach contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 4.3 times more Carbohydrate than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 7 times more Fiber and 4.4 times more Protein than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Cooked Malabar Spinach provide inadequate amounts of Energy in 100 grams.