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Comparing Nutrients in 300 calories Mustard SpinachVS Oranges

Weight per 300 calories

Mustard Spinach
1364g
Oranges
638g

Raw Oranges have 2.1 times more energy per unit of mass than Raw Mustard Spinach, which is low in comparison to other foods. Mustard Spinach having very low energy density.

Which food has more nutrients per 300 calories - Mustard Spinach or Oranges?

Macros Ratio

Protein Fat Carbs

Mustard Spinach
32%
10%
58%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
4.2%4.1g
Fat
0.79%0.77g
4.1 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.64%0.2g
Saturated Fat
0.3%0.096g
0.2 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g
Omega 3
2.8%0.045g
0.37 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g
Omega 6
0.68%0.11g
0.41 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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41%53g
Carbohydrate
57.7%75g
53 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs59.7 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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100%38g
Fiber
40.3%15.3g
38 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
53.6%30g
Protein
10.7%6g
30 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

750%6750μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
6750 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77.3%0.93mg
Vitamin B1
46.3%0.56mg
Thiamine
0.93 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
19.6%0.26mg
Riboflavin
1.27 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.8%9.25mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
9.25 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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48.5%2.43mg
Vitamin B5
32%1.6mg
Pantothenic acid
2.43 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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160%2.1mg
Vitamin B6
29.5%0.38mg
Pyridoxine
2.1 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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542%2168μg
Vitamin B9
48%191μg
Folates and Folic Acid
2168 μgvs191 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1970%1773mg
Vitamin C
377%340mg
Ascorbic acid
1773 mgvs340 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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NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

286%2864mg
Calcium
25.5%255mg
2864 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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114%1.02mg
Copper
32%0.29mg
1.02 mgvs0.29 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 .

Find Vegetables rich in Fluoride
256%20.5mg
Iron
7.98%0.64mg
20.5 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35.7%150mg
Magnesium
15%64mg
150 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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241%5.55mg
Manganese
6.94%0.16mg
5.55 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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54.5%382mg
Phosphorus
12.8%89.4mg
382 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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180%6123mg
Potassium
34%1155mg
6123 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20%11μg
Selenium
5.8%3.2μg
11 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19%286mg
Sodium
0%0mg
286 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
21%2.3mg
Zinc
4.06%0.45mg
2.3 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1257g
Water
15%554g
1257 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Mustard Spinach vs Oranges:
Comparing minerals per 300 calories for Mustard Spinach vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: