Comparing Nutrients in 100 grams Boiled Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	0.79% 23kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	7.15% 0.093mg	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	36.5% 146μg	7.5% 30μg	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	11% 9.8mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	13.6% 136mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	6.33% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	NA	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	8% 56mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spinach versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spinach vs Oranges with Peel :

• 100 grams of Boiled Spinach have 40.3 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.3 times more Vitamin B5 and 7.2 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Spinach vs Oranges with Peel :

• 100 grams of Boiled Spinach have 1.9 times more Calcium, 3.1 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium, 35 times more Sodium and 6.9 times more Zinc than Oranges with Peel .
• Both Boiled Spinach and Oranges with Peel contain similar levels of Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spinach have 5.8 times more Omega 3 and 2.3 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.7 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Spinach.
• 100 grams of Boiled Spinach provide inadequate amounts of Energy
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.