Comparing Nutrients in 100 grams Florida Oranges VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Florida Oranges	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	1.6% 46kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	12.6% 9.14g	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	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	6.3% 2.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	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

	Florida Oranges	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	4.3% 43mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.13% 0.09mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	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	1.7% 12mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Malabar Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges 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 Florida Oranges vs Cooked Malabar Spinach:

• 100 grams of Florida Oranges have 1.9 times more Vitamin B5 and 7.6 times more Vitamin C than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 5.3 times more Vitamin A, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Cooked Malabar Spinach provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cooked Malabar Spinach:

• 100 g of Cooked Malabar Spinach contain 2.9 times more Calcium, 2.8 times more Copper, 16.4 times more Iron, 4.8 times more Magnesium, 10.6 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Malabar Spinach contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 4.3 times more Carbohydrate than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 4.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Malabar Spinach offer comparable quantities of Fiber per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Cooked Malabar Spinach provide inadequate amounts of Energy in 100 grams.