Comparing Nutrients in 100 calories Valencia OrangesVS Boiled New Zealand Spinach

Weight per 100 calories

Valencia Oranges

204g

Boiled New Zealand Spinach

833g

Valencia Oranges have 4.1 times more energy per 100g than Boiled New Zealand Spinach. It has low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled New Zealand Spinach

34%

10%

56%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Boiled New Zealand Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.63%0.61g

Fat

1.46%1.4g

0.61 gvs1.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.22%0.071g

Saturated Fat

0.7%0.23g

0.071 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

2.04%0.033g

Omega 3

29%0.47g

0.033 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.53%0.09g

Omega 6

0.54%0.092g

0.09 gvs0.092 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

18.7%24.3g

Carbohydrate

13.7%17.8g

24.3 gvs17.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

Sugars

2.87%2.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

13.4%5.1g

Fiber

30.7%11.7g

5.1 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

3.8%2.12g

Protein

19.3%11g

2.12 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Valencia Orangesvs Boiled New Zealand Spinach

2.72%24.5μg

Vitamin A

RAE, retinol activity equivalents

24.5 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

21%0.25mg

Thiamine

0.18 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

6.28%0.082mg

Vitamin B2

68.6%0.89mg

Riboflavin

0.082 mgvs0.89 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

3.5%0.56mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs3.25 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.2%0.51mg

Vitamin B5

42.7%2.13mg

Pantothenic acid

0.51 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.9%0.13mg

Vitamin B6

152%1.98mg

Pyridoxine

0.13 mgvs1.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

20%79.6μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

79.6 μgvs66.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

110%99mg

Vitamin C

148%133mg

Ascorbic acid

99 mgvs133 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

68.3%10.3mg

Tocopherols and Tocotrienols

NA mgvs10.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

2028%2433μg

Phytomenadione or phylloquinone

NA μgvs2433 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Valencia Orangesvs Boiled New Zealand Spinach

8.16%81.6mg

Calcium

40%400mg

81.6 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

8.4%0.076mg

Copper

71.3%0.64mg

0.076 mgvs0.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

2.3%0.18mg

Iron

68.8%5.5mg

0.18 mgvs5.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

4.86%20.4mg

Magnesium

63.5%267mg

20.4 mgvs267 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

2.04%0.047mg

Manganese

191%4.4mg

0.047 mgvs4.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

4.96%34.7mg

Phosphorus

26%183mg

34.7 mgvs183 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

10.7%365mg

Potassium

25%850mg

365 mgvs850 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

Selenium

13.6%7.5μg

NA μgvs7.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

59.4%892mg

0 mgvs892 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

1.1%0.12mg

Zinc

23.5%2.6mg

0.12 mgvs2.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

4.76%176g

Water

21.4%790g

176 gvs790 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

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

Boiled and Drained New Zealand Spinach contains 1.4 times more Vitamin B1, 10.9 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B5, 15.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B9 per 100 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained New Zealand Spinach contains 4.9 times more Calcium, 8.5 times more Copper, 29.9 times more Iron, 13.1 times more Magnesium, 93.4 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, more Sodium, 21.1 times more Zinc and 4.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 1.4 times more Carbohydrate than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 2.3 times more Fat, 14.3 times more Omega 3, 2.3 times more Fiber and 5.1 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 100 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesBoiled New Zealand SpinachVS Navel OrangesValencia OrangesVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Boiled New Zealand Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Boiled New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: