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Comparing Nutrients in 300 calories Canned SpinachVS Oranges

Weight per 300 calories

Canned Spinach
1304g
Oranges
638g

Raw Oranges have 2 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
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
6.72%6.52g
Fat
0.79%0.77g
6.52 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.3%1.06g
Saturated Fat
0.3%0.096g
1.06 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
145%2.32g
Omega 3
2.8%0.045g
2.32 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.53%0.43g
Omega 6
0.68%0.11g
0.43 gvs0.11 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
34%44.3g
Carbohydrate
57.7%75g
44.3 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.2%5.2g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
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 .

Find Vegetables rich in Fructose
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 .

Find Vegetables rich in Sucrose
82.4%31.3g
Fiber
40.3%15.3g
31.3 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
65.5%36.7g
Protein
10.7%6g
36.7 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

710%6391μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
6391 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
17.4%0.21mg
Vitamin B1
46.3%0.56mg
Thiamine
0.21 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
138%1.8mg
Vitamin B2
19.6%0.26mg
Riboflavin
1.8 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
31.6%5.06mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
5.06 mgvs1.8 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
12.3%0.61mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.61 mgvs1.6 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
100%1.3mg
Vitamin B6
29.5%0.38mg
Pyridoxine
1.3 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 .

Find Vegetables rich in Vitamin B7
320%1278μg
Vitamin B9
48%191μg
Folates and Folic Acid
1278 μgvs191 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
207%187mg
Vitamin C
377%340mg
Ascorbic acid
187 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
169%25.3mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
25.3 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5017%6021μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6021 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

166%1657mg
Calcium
25.5%255mg
1657 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
261%2.35mg
Copper
32%0.29mg
2.35 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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
375%30mg
Iron
7.98%0.64mg
30 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
236%991mg
Magnesium
15%64mg
991 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
339%7.8mg
Manganese
6.94%0.16mg
7.8 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 .

Find Vegetables rich in Molybdenum
82%574mg
Phosphorus
12.8%89.4mg
574 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
133%4513mg
Potassium
34%1155mg
4513 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
33.2%18.3μg
Selenium
5.8%3.2μg
18.3 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
280%4200mg
Sodium
0%0mg
4200 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
54.5%6mg
Zinc
4.06%0.45mg
6 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
32.4%1197g
Water
15%554g
1197 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 Canned Spinach vs Oranges:
Comparing minerals per 300 calories for Canned Spinach vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: