Comparing Nutrients in 100 calories Valencia OrangesVS Spinach

Weight per 100 calories

Valencia Oranges

204g

Spinach

435g

Valencia Oranges have 2.1 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Spinach

39%

12%

49%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.63%0.61g

Fat

1.75%1.7g

0.61 gvs1.7 g

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

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0.22%0.071g

Saturated Fat

0.86%0.27g

0.071 gvs0.27 g

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

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2.04%0.033g

Omega 3

37.5%0.6g

0.033 gvs0.6 g

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

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0.53%0.09g

Omega 6

0.66%0.11g

0.09 gvs0.11 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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18.7%24.3g

Carbohydrate

12%15.8g

24.3 gvs15.8 g

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

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Sugars

2.5%1.83g

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

NA gvs1.83 g

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

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Fructose

0.9%0.65g

≤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 gvs0.65 g

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

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Glucose

%0.48g

NA gvs0.48 g

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

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Sucrose

%0.3g

NA gvs0.3 g

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

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13.4%5.1g

Fiber

25%9.57g

5.1 gvs9.57 g

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

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3.8%2.12g

Protein

22.2%12.4g

2.12 gvs12.4 g

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

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Vitamins

Valencia Orangesvs Spinach

2.72%24.5μg

Vitamin A

227%2039μg

RAE, retinol activity equivalents

24.5 μgvs2039 μg

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

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14.8%0.18mg

Vitamin B1

28.3%0.34mg

Thiamine

0.18 mgvs0.34 mg

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

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6.28%0.082mg

Vitamin B2

63.2%0.82mg

Riboflavin

0.082 mgvs0.82 mg

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

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3.5%0.56mg

Vitamin B3

19.7%3.15mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs3.15 mg

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

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10.2%0.51mg

Vitamin B5

5.65%0.28mg

Pantothenic acid

0.51 mgvs0.28 mg

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

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9.9%0.13mg

Vitamin B6

65.2%0.85mg

Pyridoxine

0.13 mgvs0.85 mg

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

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Vitamin B7

61.6%18.5μg

Biotin

NA μgvs18.5 μg

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

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20%79.6μg

Vitamin B9

211%843μg

Folates and Folic Acid

79.6 μgvs843 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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110%99mg

Vitamin C

136%122mg

Ascorbic acid

99 mgvs122 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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Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

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

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Vitamin K

1750%2100μg

Phytomenadione or phylloquinone

NA μgvs2100 μg

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

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Minerals

Valencia Orangesvs Spinach

8.16%81.6mg

Calcium

43%430mg

81.6 mgvs430 mg

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

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8.4%0.076mg

Copper

63%0.57mg

0.076 mgvs0.57 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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2.3%0.18mg

Iron

147%11.8mg

0.18 mgvs11.8 mg

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

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4.86%20.4mg

Magnesium

81.8%343mg

20.4 mgvs343 mg

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

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2.04%0.047mg

Manganese

170%3.9mg

0.047 mgvs3.9 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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4.96%34.7mg

Phosphorus

30.4%213mg

34.7 mgvs213 mg

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

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10.7%365mg

Potassium

71.4%2426mg

365 mgvs2426 mg

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

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Selenium

7.9%4.35μg

NA μgvs4.35 μg

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

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0%0mg

Sodium

23%343mg

0 mgvs343 mg

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

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1.1%0.12mg

Zinc

21%2.3mg

0.12 mgvs2.3 mg

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

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4.76%176g

Water

10.7%397g

176 gvs397 g

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

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

Raw Valencia Oranges have 1.8 times more Vitamin B5 than Raw Spinach.
While Raw Spinach contains 83.3 times more Vitamin A, 1.9 times more Vitamin B1, 10.1 times more Vitamin B2, 5.6 times more Vitamin B3, 6.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Spinach have similar amounts of Vitamin C per 100 kcal.
Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Spinach:

Raw Spinach contains 5.3 times more Calcium, 7.5 times more Copper, 64.1 times more Iron, 16.8 times more Magnesium, 83.1 times more Manganese, 6.1 times more Phosphorus, 6.6 times more Potassium, more Sodium, 18.8 times more Zinc and 2.3 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 1.5 times more Carbohydrate than Raw Spinach.
While Raw Spinach contains 2.8 times more Fat, 18.4 times more Omega 3, 1.9 times more Fiber and 5.9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Spinach have similar amounts of Energy per 100 kcal.
Both Raw Valencia Oranges as well as Raw Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesSpinachVS Navel OrangesValencia OrangesVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Spinach

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: