Comparing Nutrients in 500 calories Valencia OrangesVS Mustard Spinach

Weight per 500 calories

Valencia Oranges

1020g

Mustard Spinach

2273g

Valencia Oranges have 2.2 times more energy per 100g than Mustard Spinach. It has low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Mustard Spinach

32%

10%

58%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Mustard Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

7.03%6.8g

3.06 gvs6.8 g

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

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1.1%0.36g

Saturated Fat

1.07%0.34g

0.36 gvs0.34 g

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

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10.2%0.16g

Omega 3

38.4%0.61g

0.16 gvs0.61 g

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

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2.64%0.45g

Omega 6

4%0.68g

0.45 gvs0.68 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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93%121g

Carbohydrate

68%88.6g

121 gvs88.6 g

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

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Sugars

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

NA 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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67%25.5g

Fiber

167%63.6g

25.5 gvs63.6 g

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

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19%10.6g

Protein

89.3%50g

10.6 gvs50 g

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

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Vitamins

Valencia Orangesvs Mustard Spinach

13.6%122μg

Vitamin A

1250%11250μg

RAE, retinol activity equivalents

122 μgvs11250 μg

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

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74%0.89mg

Vitamin B1

129%1.55mg

Thiamine

0.89 mgvs1.55 mg

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

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31.4%0.41mg

Vitamin B2

163%2.1mg

Riboflavin

0.41 mgvs2.1 mg

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

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17.5%2.8mg

Vitamin B3

96%15.4mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs15.4 mg

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

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51%2.55mg

Vitamin B5

81%4.05mg

Pantothenic acid

2.55 mgvs4.05 mg

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

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49.5%0.64mg

Vitamin B6

267%3.48mg

Pyridoxine

0.64 mgvs3.48 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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99%398μg

Vitamin B9

903%3614μg

Folates and Folic Acid

398 μgvs3614 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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550%495mg

Vitamin C

3283%2955mg

Ascorbic acid

495 mgvs2955 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Mustard Spinach

41%408mg

Calcium

477%4773mg

408 mgvs4773 mg

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

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42%0.38mg

Copper

189%1.7mg

0.38 mgvs1.7 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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11.5%0.92mg

Iron

426%34mg

0.92 mgvs34 mg

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

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24.3%102mg

Magnesium

59.5%250mg

102 mgvs250 mg

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

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10.2%0.23mg

Manganese

402%9.25mg

0.23 mgvs9.25 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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24.8%173mg

Phosphorus

91%636mg

173 mgvs636 mg

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

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53.7%1827mg

Potassium

300%10205mg

1827 mgvs10205 mg

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

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Selenium

33%18μg

NA μgvs18 μg

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

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0%0mg

Sodium

32%477mg

0 mgvs477 mg

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

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5.57%0.61mg

Zinc

35%3.86mg

0.61 mgvs3.86 mg

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

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24%881g

Water

56.6%2095g

881 gvs2095 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Mustard Spinach:

Raw Mustard Spinach contains 91.9 times more Vitamin A, 1.7 times more Vitamin B1, 5.2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5, 5.4 times more Vitamin B6, 9.1 times more Vitamin B9 and 6 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Mustard Spinach:

Raw Mustard Spinach contains 11.7 times more Calcium, 4.5 times more Copper, 37.1 times more Iron, 2.5 times more Magnesium, 39.4 times more Manganese, 3.7 times more Phosphorus, 5.6 times more Potassium, more Sodium, 6.3 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.4 times more Carbohydrate than Raw Mustard Spinach.
While Raw Mustard Spinach contains 2.2 times more Fat, 3.8 times more Omega 3, 2.5 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Mustard Spinach have similar amounts of Energy per 500 kcal.
Both Raw Valencia Oranges as well as Raw Mustard Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesMustard SpinachVS Navel OrangesValencia OrangesVS Boiled Mustard SpinachMustard SpinachVS Boiled Mustard Spinach

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Mustard Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: