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Comparing Nutrients in 14 ounces Canned SpinachVS Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

3.15%91kcal
Energy
6.43%187kcal
91 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g
Fat
0.49%0.48g
2 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1%0.32g
Saturated Fat
0.19%0.06g
0.32 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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44%0.71g
Omega 3
1.74%0.028g
0.71 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.77%0.13g
Omega 6
0.42%0.071g
0.13 gvs0.071 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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10.4%13.5g
Carbohydrate
36%46.6g
13.5 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.2%1.6g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.6 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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25%9.53g
Fiber
25%9.53g
9.53 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
6.66%3.73g
11 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

216%1945μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
1945 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.3%0.064mg
Vitamin B1
28.8%0.35mg
Thiamine
0.064 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.55mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.55 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.62%1.54mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.73%0.19mg
Vitamin B5
20%0.99mg
Pantothenic acid
0.19 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.4 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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97%389μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
389 μgvs119 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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63%56.8mg
Vitamin C
235%211mg
Ascorbic acid
56.8 mgvs211 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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51.3%7.7mg
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
7.7 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1527%1832μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1832 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

50.4%504mg
Calcium
16%159mg
504 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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79.4%0.71mg
Copper
20%0.18mg
0.71 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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114%9.13mg
Iron
4.96%0.4mg
9.13 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72%302mg
Magnesium
9.45%39.7mg
302 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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103%2.37mg
Manganese
4.3%0.099mg
2.37 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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25%175mg
Phosphorus
7.94%55.6mg
175 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40.4%1373mg
Potassium
21%718mg
1373 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg
Selenium
3.6%2μg
5.56 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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85%1278mg
Sodium
0%0mg
1278 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.6%1.83mg
Zinc
2.53%0.28mg
1.83 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.85%364g
Water
9.3%344g
364 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Spinach vs Oranges:
Comparing minerals per 14 ounces for Canned Spinach vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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