Comparing Nutrients in 100 grams Navel Oranges VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spinach	39%	12%	49%

Macro Nutrients

	Navel Oranges	Spinach	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.58% 0.42g	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	3.1% 2.25g	0.21% 0.15g	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	% 1.97g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.07g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spinach	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	48.5% 194μg	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	65.7% 59mg	31.2% 28mg	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% 0.15mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spinach	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	14.4% 0.13mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	39% 0.9mg	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	3.3% 23mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Spinach:

• Raw Navel Oranges have 4 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Spinach.
• While Raw Spinach contains 39.1 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 5.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Spinach have similar amounts of Vitamin B1 per 100 g.
• Both Raw Navel Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Spinach:

• Raw Spinach contains 2.3 times more Calcium, 3.3 times more Copper, 20.8 times more Iron, 7.2 times more Magnesium, 30.9 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, more Selenium, 79 times more Sodium and 6.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Spinach have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.1 times more Energy, 3.5 times more Carbohydrate, 20.2 times more Sugars and 15 times more Fructose than Raw Spinach.
• While Raw Spinach contains 15.3 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Spinach have similar amounts of Fiber per 100 g.
• Both Raw Navel Oranges as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.