Comparing Nutrients in 100 grams Valencia Oranges VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Valencia Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	1.64% 2.13g	130g per day for Men 19-50 years
Sugars	NA	0.34% 0.25g	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	6.58% 2.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	18.2% 0.24mg	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	9.75% 39μg	2% 8μg	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	54% 48.5mg	17.8% 16mg	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	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	4% 40mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8.56% 0.077mg	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	1.13% 0.09mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	23% 0.53mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Boiled New Zealand Spinach:

• Raw Valencia Oranges have 2.9 times more Vitamin B1, 4.9 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 2.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B5 per 100 g.
• Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Boiled New Zealand Spinach:

• Raw Valencia Oranges have 1.8 times more Potassium than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 2.1 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 22.9 times more Manganese, 1.3 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained New Zealand Spinach have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 4.1 times more Energy, 5.6 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 3.5 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained New Zealand Spinach have similar amounts of Protein per 100 g.
• Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.