Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Canned Spinach with Liquidsvs Valencia Oranges

2.97%86kcal

Energy

7.66%222kcal

86 kcalvs222 kcal

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

Find Vegetables rich in Energy

1.73%1.68g

Fat

1.4%1.36g

1.68 gvs1.36 g

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

Find Vegetables rich in Fat

0.85%0.27g

Saturated Fat

0.5%0.16g

0.27 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

34.6%0.55g

Omega 3

4.54%0.073g

0.55 gvs0.073 g

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

Find Vegetables rich in Omega 3

0.61%0.1g

Omega 6

1.17%0.2g

0.1 gvs0.2 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

10%13.2g

Carbohydrate

41.5%54g

13.2 gvs54 g

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

Find Vegetables rich in Carbohydrate

2.06%1.5g

Sugars

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

1.5 gvsNA g

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

Find Vegetables 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 Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

26.3%9.98g

Fiber

30%11.3g

9.98 gvs11.3 g

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

Find Vegetables rich in Fiber

17%9.57g

Protein

8.42%4.7g

9.57 gvs4.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Spinach with Liquidsvs Valencia Oranges

204%1833μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

1833 μgvs54.4 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.8%0.082mg

Vitamin B1

33%0.39mg

Thiamine

0.082 mgvs0.39 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

37%0.48mg

Vitamin B2

14%0.18mg

Riboflavin

0.48 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

7.7%1.23mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs1.24 mg

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

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

3.45%0.17mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.17 mgvs1.13 mg

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

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

28%0.36mg

Vitamin B6

22%0.29mg

Pyridoxine

0.36 mgvs0.29 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

65.8%263μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

263 μgvs177 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

68%61.2mg

Vitamin C

244%220mg

Ascorbic acid

61.2 mgvs220 mg

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

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

48.4%7.26mg

Vitamin E

Tocopherols and Tocotrienols

7.26 mgvsNA mg

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

Find Vegetables rich in Vitamin E

1439%1727μg

Vitamin K

Phytomenadione or phylloquinone

1727 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Spinach with Liquidsvs Valencia Oranges

37.6%376mg

Calcium

18%181mg

376 mgvs181 mg

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

Find Vegetables rich in Calcium

58.5%0.53mg

Copper

18.6%0.17mg

0.53 mgvs0.17 mg

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

Find Vegetables 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 Vegetables rich in Fluoride

89.6%7.17mg

Iron

5.1%0.41mg

7.17 mgvs0.41 mg

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

Find Vegetables rich in Iron

60.5%254mg

Magnesium

10.8%45.4mg

254 mgvs45.4 mg

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

Find Vegetables rich in Magnesium

97%2.24mg

Manganese

4.54%0.1mg

2.24 mgvs0.1 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

20.7%145mg

Phosphorus

11%77mg

145 mgvs77 mg

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

Find Vegetables rich in Phosphorus

30.7%1043mg

Potassium

24%812mg

1043 mgvs812 mg

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

Find Vegetables rich in Potassium

9.9%5.44μg

Selenium

5.44 μgvsNA μg

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

Find Vegetables rich in Selenium

22.7%340mg

Sodium

0%0mg

340 mgvs0 mg

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

Find Vegetables rich in Sodium

17.3%1.9mg

Zinc

2.47%0.27mg

1.9 mgvs0.27 mg

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

Find Vegetables rich in Zinc

11.4%423g

Water

10.6%392g

423 gvs392 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 lb.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 2.1 times more Calcium, 3.1 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 21.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Spinach Solids and Liquids have 7.6 times more Omega 3 and 2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy and 4.1 times more Carbohydrate than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
Both Canned Spinach Solids and Liquids 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:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltValencia OrangesVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: