Comparing Nutrients in 300 calories Canned Spinach with LiquidsVS Valencia Oranges

Weight per 300 calories

Canned Spinach with Liquids

1579g

Valencia Oranges

612g

Raw Valencia Oranges have 2.6 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Spinach with Liquids or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Canned Spinach with Liquidsvs Valencia 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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6.02%5.84g

Fat

1.9%1.84g

5.84 gvs1.84 g

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

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2.96%0.95g

Saturated Fat

0.67%0.21g

0.95 gvs0.21 g

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

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120%1.93g

Omega 3

6.12%0.098g

1.93 gvs0.098 g

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

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2.14%0.36g

Omega 6

1.6%0.27g

0.36 gvs0.27 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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35.5%46g

Carbohydrate

56%72.8g

46 gvs72.8 g

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

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7.2%5.2g

Sugars

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

5.2 gvsNA 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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91%34.7g

Fiber

40.3%15.3g

34.7 gvs15.3 g

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

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59.5%33.3g

Protein

11.4%6.37g

33.3 gvs6.37 g

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

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Vitamins

Canned Spinach with Liquidsvs Valencia Oranges

709%6379μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

6379 μgvs73.5 μg

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

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23.7%0.28mg

Vitamin B1

44.4%0.53mg

Thiamine

0.28 mgvs0.53 mg

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

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129%1.67mg

Vitamin B2

19%0.24mg

Riboflavin

1.67 mgvs0.24 mg

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

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26.7%4.28mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.28 mgvs1.68 mg

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

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12%0.6mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.6 mgvs1.53 mg

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

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97%1.26mg

Vitamin B6

29.7%0.39mg

Pyridoxine

1.26 mgvs0.39 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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229%916μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

916 μgvs239 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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237%213mg

Vitamin C

330%297mg

Ascorbic acid

213 mgvs297 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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168%25.3mg

Vitamin E

Tocopherols and Tocotrienols

25.3 mgvsNA mg

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

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5011%6013μg

Vitamin K

Phytomenadione or phylloquinone

6013 μgvsNA μg

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

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Minerals

Canned Spinach with Liquidsvs Valencia Oranges

131%1311mg

Calcium

24.5%245mg

1311 mgvs245 mg

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

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204%1.83mg

Copper

25%0.23mg

1.83 mgvs0.23 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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312%25mg

Iron

6.9%0.55mg

25 mgvs0.55 mg

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

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211%884mg

Magnesium

14.6%61.2mg

884 mgvs61.2 mg

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

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338%7.8mg

Manganese

6.12%0.14mg

7.8 mgvs0.14 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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72%505mg

Phosphorus

15%104mg

505 mgvs104 mg

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

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107%3632mg

Potassium

32.2%1096mg

3632 mgvs1096 mg

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

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34.4%19μg

Selenium

19 μgvsNA μg

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

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79%1184mg

Sodium

0%0mg

1184 mgvs0 mg

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

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60.3%6.63mg

Zinc

3.34%0.37mg

6.63 mgvs0.37 mg

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

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39.8%1472g

Water

14.3%529g

1472 gvs529 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 Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 86.8 times more Vitamin A, 6.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.4 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 5.4 times more Calcium, 8.1 times more Copper, 45.3 times more Iron, 14.4 times more Magnesium, 55.3 times more Manganese, 4.9 times more Phosphorus, 3.3 times more Potassium, more Sodium, 18.1 times more Zinc and 2.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Canned Spinach Solids and Liquids have 3.2 times more Fat, 19.7 times more Omega 3, 2.3 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Canned Spinach with LiquidsVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Spinach with Liquids or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: