Comparing Nutrients in 300 calories New Zealand SpinachVS Oranges

Weight per 300 calories

New Zealand Spinach

2143g

Oranges

638g

Raw Oranges have 3.4 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Oranges

91%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.4%4.3g

Fat

0.79%0.77g

4.3 gvs0.77 g

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

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2.14%0.69g

Saturated Fat

0.3%0.096g

0.69 gvs0.096 g

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

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88.4%1.4g

Omega 3

2.8%0.045g

1.4 gvs0.045 g

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

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1.64%0.28g

Omega 6

0.68%0.11g

0.28 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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41.2%53.6g

Carbohydrate

57.7%75g

53.6 gvs75 g

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

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8.57%6.2g

Sugars

82.3%59.7g

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

6.2 gvs59.7 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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84.6%32g

Fiber

40.3%15.3g

32 gvs15.3 g

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

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57.4%32g

Protein

10.7%6g

32 gvs6 g

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

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Vitamins

New Zealand Spinachvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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71.4%0.86mg

Vitamin B1

46.3%0.56mg

Thiamine

0.86 mgvs0.56 mg

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

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214%2.8mg

Vitamin B2

19.6%0.26mg

Riboflavin

2.8 mgvs0.26 mg

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

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67%10.7mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs1.8 mg

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

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134%6.7mg

Vitamin B5

32%1.6mg

Pantothenic acid

6.7 mgvs1.6 mg

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

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501%6.5mg

Vitamin B6

29.5%0.38mg

Pyridoxine

6.5 mgvs0.38 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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80.4%321μg

Vitamin B9

48%191μg

Folates and Folic Acid

321 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 .

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714%643mg

Vitamin C

377%340mg

Ascorbic acid

643 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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203%30.4mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

30.4 mgvs1.15 mg

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

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6018%7221μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7221 μgvs0 μg

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

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Minerals

New Zealand Spinachvs Oranges

124%1243mg

Calcium

25.5%255mg

1243 mgvs255 mg

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

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221%2mg

Copper

32%0.29mg

2 mgvs0.29 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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214%17mg

Iron

7.98%0.64mg

17 mgvs0.64 mg

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

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199%836mg

Magnesium

15%64mg

836 mgvs64 mg

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

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595%13.7mg

Manganese

6.94%0.16mg

13.7 mgvs0.16 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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85.7%600mg

Phosphorus

12.8%89.4mg

600 mgvs89.4 mg

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

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82%2786mg

Potassium

34%1155mg

2786 mgvs1155 mg

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

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27.3%15μg

Selenium

5.8%3.2μg

15 μgvs3.2 μg

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

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186%2786mg

Sodium

0%0mg

2786 mgvs0 mg

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

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74%8.14mg

Zinc

4.06%0.45mg

8.14 mgvs0.45 mg

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

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54.4%2014g

Water

15%554g

2014 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 New Zealand Spinach vs Oranges:

Raw New Zealand Spinach has 1.5 times more Vitamin B1, 10.9 times more Vitamin B2, 6 times more Vitamin B3, 4.2 times more Vitamin B5, 17 times more Vitamin B6, 1.7 times more Vitamin B9, 1.9 times more Vitamin C, 26.5 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw New Zealand Spinach as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Oranges:

Raw New Zealand Spinach has 4.9 times more Calcium, 6.9 times more Copper, 26.9 times more Iron, 13.1 times more Magnesium, 85.8 times more Manganese, 6.7 times more Phosphorus, 2.4 times more Potassium, 4.7 times more Selenium, more Sodium, 18.2 times more Zinc and 3.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 5.6 times more Fat, 31.7 times more Omega 3, 2.1 times more Fiber and 5.4 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate and 9.6 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw New Zealand Spinach as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachOrangesVS Boiled New Zealand SpinachNew Zealand SpinachVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: