Comparing Nutrients in 300 calories SpinachVS Oranges

Weight per 300 calories

Spinach

1304g

Oranges

638g

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

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

Macros Ratio

Protein Fat Carbs

Spinach

39%

12%

49%

Oranges

91%

300 kcal ▼

Macro Nutrients

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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5.24%5.1g

Fat

0.79%0.77g

5.1 gvs0.77 g

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

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2.57%0.82g

Saturated Fat

0.3%0.096g

0.82 gvs0.096 g

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

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113%1.8g

Omega 3

2.8%0.045g

1.8 gvs0.045 g

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

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2%0.34g

Omega 6

0.68%0.11g

0.34 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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36.4%47.3g

Carbohydrate

57.7%75g

47.3 gvs75 g

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

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7.56%5.48g

Sugars

82.3%59.7g

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

5.48 gvs59.7 g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%1.43g

Glucose

1.43 gvsNA g

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

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%0.91g

Sucrose

0.91 gvsNA g

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

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75.5%28.7g

Fiber

40.3%15.3g

28.7 gvs15.3 g

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

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66.6%37.3g

Protein

10.7%6g

37.3 gvs6 g

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

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Vitamins

Spinachvs Oranges

680%6117μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

6117 μgvs70.2 μg

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

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84.8%1mg

Vitamin B1

46.3%0.56mg

Thiamine

1 mgvs0.56 mg

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

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190%2.47mg

Vitamin B2

19.6%0.26mg

Riboflavin

2.47 mgvs0.26 mg

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

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59%9.44mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

9.44 mgvs1.8 mg

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

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17%0.85mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.85 mgvs1.6 mg

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

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196%2.54mg

Vitamin B6

29.5%0.38mg

Pyridoxine

2.54 mgvs0.38 mg

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

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185%55.4μg

Vitamin B7

Biotin

55.4 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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633%2530μg

Vitamin B9

48%191μg

Folates and Folic Acid

2530 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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407%367mg

Vitamin C

377%340mg

Ascorbic acid

367 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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177%26.5mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

26.5 mgvs1.15 mg

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

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5249%6299μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6299 μgvs0 μg

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

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Minerals

Spinachvs Oranges

129%1291mg

Calcium

25.5%255mg

1291 mgvs255 mg

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

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188%1.7mg

Copper

32%0.29mg

1.7 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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442%35.3mg

Iron

7.98%0.64mg

35.3 mgvs0.64 mg

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

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245%1030mg

Magnesium

15%64mg

1030 mgvs64 mg

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

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509%11.7mg

Manganese

6.94%0.16mg

11.7 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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91%639mg

Phosphorus

12.8%89.4mg

639 mgvs89.4 mg

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

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214%7278mg

Potassium

34%1155mg

7278 mgvs1155 mg

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

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23.7%13μg

Selenium

5.8%3.2μg

13 μgvs3.2 μg

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

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68.7%1030mg

Sodium

0%0mg

1030 mgvs0 mg

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

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63%6.9mg

Zinc

4.06%0.45mg

6.9 mgvs0.45 mg

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

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32.2%1192g

Water

15%554g

1192 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 Spinach vs Oranges:

Raw Spinach has 87.1 times more Vitamin A, 1.8 times more Vitamin B1, 9.7 times more Vitamin B2, 5.2 times more Vitamin B3, 6.6 times more Vitamin B6, 13.2 times more Vitamin B9, 23 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.9 times more Vitamin B5 than Raw Spinach.
Both Raw Spinach and Raw Oranges have similar amounts of Vitamin C per 300 kcal.
Both Raw Spinach as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach vs Oranges:

Raw Spinach has 5.1 times more Calcium, 5.9 times more Copper, 55.4 times more Iron, 16.1 times more Magnesium, 73.3 times more Manganese, 7.2 times more Phosphorus, 6.3 times more Potassium, 4.1 times more Selenium, more Sodium, 15.5 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Spinach has 6.6 times more Fat, 40.3 times more Omega 3, 1.9 times more Fiber and 6.2 times more Protein than Raw Oranges.
While Raw Oranges contain 1.6 times more Carbohydrate and 10.9 times more Sugars than Raw Spinach.
Both Raw Spinach and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw 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:

SpinachVS Boiled SpinachOrangesVS Boiled SpinachSpinachVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories SpinachVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: