Comparing Nutrients in 100 grams Spinach VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	0.79% 23kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	2.8% 3.63g	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	52% 469μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	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	31.2% 28mg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.9% 99mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	6.33% 0.057mg	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	34% 2.7mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	7% 49mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	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: Spinach VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of 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 Spinach vs Oranges with Peel :

• 100 grams of Spinach have 36.1 times more Vitamin A, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Spinach.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Spinach have 1.4 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 5.6 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium, 39.5 times more Sodium and 4.8 times more Zinc than Oranges with Peel .
• Both Spinach and Oranges with Peel contain similar levels of Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spinach have 8.6 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.7 times more Energy, 4.3 times more Carbohydrate and 2 times more Fiber than Raw Spinach.
• 100 grams of Spinach provide inadequate amounts of Energy
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.