Comparing Nutrients in 500 calories Canned SpinachVS Oranges

Weight per 500 calories

Canned Spinach

2174g

Oranges

1064g

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 500 calories - Canned Spinach or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Spinachvs Oranges

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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11.2%11g

Fat

1.3%1.28g

11 gvs1.28 g

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

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5.5%1.76g

Saturated Fat

0.5%0.16g

1.76 gvs0.16 g

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

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242%3.87g

Omega 3

4.65%0.074g

3.87 gvs0.074 g

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

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4.2%0.72g

Omega 6

1.13%0.19g

0.72 gvs0.19 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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57%74g

Carbohydrate

96%125g

74 gvs125 g

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

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12%8.7g

Sugars

137%99g

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

8.7 gvs99 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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137%52g

Fiber

67%25.5g

52 gvs25.5 g

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

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109%61g

Protein

18%10g

61 gvs10 g

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

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Vitamins

Canned Spinachvs Oranges

1184%10652μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

10652 μgvs117 μg

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

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29%0.35mg

Vitamin B1

77%0.93mg

Thiamine

0.35 mgvs0.93 mg

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

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231%3mg

Vitamin B2

32.7%0.43mg

Riboflavin

3 mgvs0.43 mg

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

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52.7%8.43mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs3 mg

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

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20.4%1.02mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.02 mgvs2.66 mg

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

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167%2.17mg

Vitamin B6

49%0.64mg

Pyridoxine

2.17 mgvs0.64 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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533%2130μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

2130 μgvs319 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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345%311mg

Vitamin C

629%566mg

Ascorbic acid

311 mgvs566 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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281%42mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

42 mgvs1.9 mg

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

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8362%10035μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10035 μgvs0 μg

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

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Minerals

Canned Spinachvs Oranges

276%2761mg

Calcium

42.6%426mg

2761 mgvs426 mg

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

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435%3.9mg

Copper

53%0.48mg

3.9 mgvs0.48 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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625%50mg

Iron

13.3%1.06mg

50 mgvs1.06 mg

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

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393%1652mg

Magnesium

25.3%106mg

1652 mgvs106 mg

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

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564%13mg

Manganese

11.6%0.27mg

13 mgvs0.27 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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137%957mg

Phosphorus

21.3%149mg

957 mgvs149 mg

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

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221%7522mg

Potassium

56.6%1926mg

7522 mgvs1926 mg

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

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55.3%30.4μg

Selenium

9.67%5.3μg

30.4 μgvs5.3 μg

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

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467%7000mg

Sodium

0%0mg

7000 mgvs0 mg

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

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91%10mg

Zinc

6.77%0.74mg

10 mgvs0.74 mg

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

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54%1995g

Water

25%923g

1995 gvs923 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 Canned Spinach vs Oranges:

Canned Spinach, Solids with Salt have 91 times more Vitamin A, 7.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9, 22 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach vs Oranges:

Canned Spinach, Solids with Salt have 6.5 times more Calcium, 8.2 times more Copper, 47 times more Iron, 15.5 times more Magnesium, 48.8 times more Manganese, 6.4 times more Phosphorus, 3.9 times more Potassium, 5.7 times more Selenium, more Sodium, 13.4 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Canned Spinach, Solids with Salt have 8.5 times more Fat, 11 times more Saturated Fat, 52 times more Omega 3, 2 times more Fiber and 6.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.7 times more Carbohydrate and 11.4 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned SpinachVS Frozen SpinachOrangesVS Frozen SpinachCanned SpinachVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned SpinachVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: