Comparing Nutrients in 500 calories Navel OrangesVS Boiled Spinach

Weight per 500 calories

Navel Oranges

1020g

Boiled Spinach

2174g

Navel Oranges have 2.1 times more energy per 100g than Boiled Spinach. It has low energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Boiled Spinach?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Boiled Spinach

41%

51%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Boiled 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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1.58%1.53g

Fat

5.83%5.65g

1.53 gvs5.65 g

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

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0.54%0.17g

Saturated Fat

2.92%0.93g

0.17 gvs0.93 g

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

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5.74%0.092g

Omega 3

125%2g

0.092 gvs2 g

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

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1.4%0.23g

Omega 6

2.17%0.37g

0.23 gvs0.37 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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98%128g

Carbohydrate

62.7%81.5g

128 gvs81.5 g

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

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120%86.7g

Sugars

13%9.35g

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

86.7 gvs9.35 g

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

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31.7%23g

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]

23 gvsNA g

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

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%20g

Glucose

20 gvsNA g

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

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%43.7g

Sucrose

43.7 gvsNA g

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

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59%22.4g

Fiber

137%52g

22.4 gvs52 g

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

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16.6%9.3g

Protein

115%64.6g

9.3 gvs64.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Boiled Spinach

13.6%122μg

Vitamin A

1266%11391μg

RAE, retinol activity equivalents

122 μgvs11391 μg

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

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58%0.69mg

Vitamin B1

172%2.07mg

Thiamine

0.69 mgvs2.07 mg

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

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40%0.52mg

Vitamin B2

395%5.13mg

Riboflavin

0.52 mgvs5.13 mg

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

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27%4.34mg

Vitamin B3

66.6%10.7mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs10.7 mg

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

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53.3%2.66mg

Vitamin B5

63%3.15mg

Pantothenic acid

2.66 mgvs3.15 mg

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

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62%0.81mg

Vitamin B6

405%5.26mg

Pyridoxine

0.81 mgvs5.26 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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86.7%347μg

Vitamin B9

793%3174μg

Folates and Folic Acid

347 μgvs3174 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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670%603mg

Vitamin C

237%213mg

Ascorbic acid

603 mgvs213 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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10.2%1.53mg

Vitamin E

301%45.2mg

Tocopherols and Tocotrienols

1.53 mgvs45.2 mg

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

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0%0μg

Vitamin K

8942%10730μg

Phytomenadione or phylloquinone

0 μgvs10730 μg

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

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Minerals

Navel Orangesvs Boiled Spinach

44%439mg

Calcium

296%2957mg

439 mgvs2957 mg

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

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44.2%0.4mg

Copper

420%3.8mg

0.4 mgvs3.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

20.5%822μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs822 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.33mg

Iron

970%77.6mg

1.33 mgvs77.6 mg

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

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26.7%112mg

Magnesium

450%1891mg

112 mgvs1891 mg

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

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13%0.3mg

Manganese

884%20.3mg

0.3 mgvs20.3 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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33.5%235mg

Phosphorus

174%1217mg

235 mgvs1217 mg

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

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50%1694mg

Potassium

298%10130mg

1694 mgvs10130 mg

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

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0%0μg

Selenium

59.3%32.6μg

0 μgvs32.6 μg

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

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0.68%10.2mg

Sodium

101%1522mg

10.2 mgvs1522 mg

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

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7.42%0.82mg

Zinc

150%16.5mg

0.82 mgvs16.5 mg

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

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23.7%877g

Water

53.6%1983g

877 gvs1983 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 Navel Oranges vs Boiled Spinach:

Raw Navel Oranges have 2.8 times more Vitamin C than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 93 times more Vitamin A, 3 times more Vitamin B1, 9.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6.5 times more Vitamin B6, 9.1 times more Vitamin B9, 29.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Spinach have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Navel Oranges as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Boiled Spinach:

Boiled and Drained Spinach contains 6.7 times more Calcium, 9.5 times more Copper, 58.5 times more Iron, 16.8 times more Magnesium, 68.7 times more Manganese, 5.2 times more Phosphorus, 6 times more Potassium, more Selenium, 149.1 times more Sodium, 20.2 times more Zinc and 2.3 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 1.6 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 3.7 times more Fat, 21.8 times more Omega 3, 2.3 times more Fiber and 7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Spinach have similar amounts of Energy per 500 kcal.
Both Raw Navel Oranges as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Navel OrangesVS Florida OrangesBoiled SpinachVS Florida OrangesNavel OrangesVS Canned Spinach with Liquids and SaltBoiled SpinachVS Canned Spinach with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Boiled Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Navel Oranges or Boiled Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: