Comparing Nutrients in 300 calories Florida OrangesVS Frozen Spinach

Weight per 300 calories

Florida Oranges

652g

Frozen Spinach

1035g

Florida Oranges have 1.6 times more energy per 100g than Frozen Spinach. It has low energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Florida Oranges

90%

Frozen Spinach

40%

14%

46%

300 kcal ▼

Macro Nutrients

Florida Orangesvs Frozen Spinach

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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1.4%1.37g

Fat

6.08%5.9g

1.37 gvs5.9 g

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

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0.51%0.16g

Saturated Fat

1.33%0.42g

0.16 gvs0.42 g

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

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4.5%0.072g

Omega 3

53%0.85g

0.072 gvs0.85 g

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

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1.2%0.2g

Omega 6

0%0g

0.2 gvs0 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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58%75.3g

Carbohydrate

33.5%43.6g

75.3 gvs43.6 g

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

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82.2%59.6g

Sugars

9.27%6.72g

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

59.6 gvs6.72 g

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

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Fructose

2.57%1.86g

≤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 gvs1.86 g

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

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Glucose

%2.5g

NA gvs2.5 g

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

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Sucrose

%2.5g

NA gvs2.5 g

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

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41%15.7g

Fiber

79%30g

15.7 gvs30 g

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

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8.15%4.57g

Protein

67%37.6g

4.57 gvs37.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Florida Orangesvs Frozen Spinach

7.97%71.7μg

Vitamin A

674%6062μg

RAE, retinol activity equivalents

71.7 μgvs6062 μg

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

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54.3%0.65mg

Vitamin B1

81%0.97mg

Thiamine

0.65 mgvs0.97 mg

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

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20%0.26mg

Vitamin B2

178%2.3mg

Riboflavin

0.26 mgvs2.3 mg

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

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16.3%2.6mg

Vitamin B3

32.8%5.24mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs5.24 mg

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

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32.6%1.63mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

1.63 mgvs0.97 mg

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

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25.6%0.33mg

Vitamin B6

137%1.78mg

Pyridoxine

0.33 mgvs1.78 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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27.7%111μg

Vitamin B9

375%1500μg

Folates and Folic Acid

111 μgvs1500 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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326%293mg

Vitamin C

63.2%57mg

Ascorbic acid

293 mgvs57 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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7.83%1.17mg

Vitamin E

200%30mg

Tocopherols and Tocotrienols

1.17 mgvs30 mg

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

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0%0μg

Vitamin K

3207%3848μg

Phytomenadione or phylloquinone

0 μgvs3848 μg

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

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Minerals

Florida Orangesvs Frozen Spinach

28%280mg

Calcium

133%1334mg

280 mgvs1334 mg

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

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28.3%0.25mg

Copper

166%1.5mg

0.25 mgvs1.5 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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7.34%0.59mg

Iron

244%19.6mg

0.59 mgvs19.6 mg

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

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15.5%65.2mg

Magnesium

185%776mg

65.2 mgvs776 mg

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

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6.8%0.16mg

Manganese

317%7.3mg

0.16 mgvs7.3 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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11%78.3mg

Phosphorus

72.4%507mg

78.3 mgvs507 mg

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

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32.4%1102mg

Potassium

105%3579mg

1102 mgvs3579 mg

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

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5.93%3.26μg

Selenium

113%62μg

3.26 μgvs62 μg

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

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0%0mg

Sodium

51%766mg

0 mgvs766 mg

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

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4.74%0.52mg

Zinc

52.7%5.8mg

0.52 mgvs5.8 mg

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

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15.4%568g

Water

25.2%933g

568 gvs933 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 Florida Oranges vs Frozen Spinach:

Raw Florida Oranges have 1.7 times more Vitamin B5 and 5.2 times more Vitamin C than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 84.5 times more Vitamin A, 1.5 times more Vitamin B1, 8.9 times more Vitamin B2, 2 times more Vitamin B3, 5.3 times more Vitamin B6, 13.5 times more Vitamin B9, 25.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
Both Raw Florida Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Florida Oranges vs Frozen Spinach:

Unprepared Frozen Spinach contains 4.8 times more Calcium, 5.9 times more Copper, 33.3 times more Iron, 11.9 times more Magnesium, 46.5 times more Manganese, 6.5 times more Phosphorus, 3.2 times more Potassium, 19 times more Selenium, more Sodium, 11.1 times more Zinc and 1.6 times more Water than Raw Florida Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Florida Oranges have 1.7 times more Carbohydrate and 8.9 times more Sugars than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 4.3 times more Fat, 11.8 times more Omega 3, 1.9 times more Fiber and 8.2 times more Protein than Raw Florida Oranges.
Both Raw Florida Oranges and Unprepared Frozen Spinach have similar amounts of Energy per 300 kcal.
Both Raw Florida Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Florida OrangesVS Oranges with Peel Frozen SpinachVS Oranges with Peel Florida OrangesVS Boiled Chopped Or Leaf Frozen SpinachFrozen SpinachVS Boiled Chopped Or Leaf Frozen Spinach

Compare Foods

Comparing Nutrients in 300 calories Florida OrangesVS Frozen Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: