Comparing Nutrients in 1 pound New Zealand SpinachVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

New Zealand Spinachvs Valencia Oranges

2.2%63.5kcal

Energy

7.66%222kcal

63.5 kcalvs222 kcal

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

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0.94%0.91g

Fat

1.4%1.36g

0.91 gvs1.36 g

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

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0.45%0.15g

Saturated Fat

0.5%0.16g

0.15 gvs0.16 g

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

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18.7%0.3g

Omega 3

4.54%0.073g

0.3 gvs0.073 g

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

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0.35%0.059g

Omega 6

1.17%0.2g

0.059 gvs0.2 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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8.72%11.3g

Carbohydrate

41.5%54g

11.3 gvs54 g

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

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1.8%1.3g

Sugars

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

1.3 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18%6.8g

Fiber

30%11.3g

6.8 gvs11.3 g

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

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12%6.8g

Protein

8.42%4.7g

6.8 gvs4.7 g

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

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Vitamins

New Zealand Spinachvs Valencia Oranges

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

NA μgvs54.4 μg

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

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15%0.18mg

Vitamin B1

33%0.39mg

Thiamine

0.18 mgvs0.39 mg

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

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45.4%0.59mg

Vitamin B2

14%0.18mg

Riboflavin

0.59 mgvs0.18 mg

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

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14%2.27mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs1.24 mg

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

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28.3%1.4mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

1.4 mgvs1.13 mg

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

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106%1.38mg

Vitamin B6

22%0.29mg

Pyridoxine

1.38 mgvs0.29 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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17%68μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

68 μgvs177 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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151%136mg

Vitamin C

244%220mg

Ascorbic acid

136 mgvs220 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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43%6.44mg

Vitamin E

Tocopherols and Tocotrienols

6.44 mgvsNA mg

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

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1274%1529μg

Vitamin K

Phytomenadione or phylloquinone

1529 μgvsNA μg

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

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Minerals

New Zealand Spinachvs Valencia Oranges

26.3%263mg

Calcium

18%181mg

263 mgvs181 mg

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

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47%0.42mg

Copper

18.6%0.17mg

0.42 mgvs0.17 mg

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

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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 .

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45.4%3.63mg

Iron

5.1%0.41mg

3.63 mgvs0.41 mg

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

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42%177mg

Magnesium

10.8%45.4mg

177 mgvs45.4 mg

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

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126%2.9mg

Manganese

4.54%0.1mg

2.9 mgvs0.1 mg

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

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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 .

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18%127mg

Phosphorus

11%77mg

127 mgvs77 mg

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

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17.3%590mg

Potassium

24%812mg

590 mgvs812 mg

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

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5.77%3.18μg

Selenium

3.18 μgvsNA μg

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

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39.3%590mg

Sodium

0%0mg

590 mgvs0 mg

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

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15.7%1.72mg

Zinc

2.47%0.27mg

1.72 mgvs0.27 mg

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

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11.5%426g

Water

10.6%392g

426 gvs392 g

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

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Lets compare vitamin content per 1 pound of New Zealand Spinach vs Valencia Oranges:

Raw New Zealand Spinach has 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw New Zealand Spinach.
Both Raw New Zealand Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for New Zealand Spinach vs Valencia Oranges:

Raw New Zealand Spinach has 1.5 times more Calcium, 2.5 times more Copper, 8.9 times more Iron, 3.9 times more Magnesium, 27.8 times more Manganese, 1.6 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Potassium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw New Zealand Spinach has 4.1 times more Omega 3 and 1.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.5 times more Energy, 4.8 times more Carbohydrate and 1.7 times more Fiber than Raw New Zealand Spinach.
Both Raw New Zealand Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

New Zealand SpinachVS Boiled New Zealand SpinachValencia OrangesVS Boiled New Zealand SpinachNew Zealand SpinachVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 pound New Zealand SpinachVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: