Comparing Nutrients in 500 calories Canned SpinachVS Navel Oranges

Weight per 500 calories

Canned Spinach

2174g

Navel Oranges

1020g

Raw Navel Oranges have 2.1 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 Navel Oranges?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Spinachvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

11.2%11g

Fat

1.58%1.53g

11 gvs1.53 g

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

Find Vegetables rich in Fat

5.5%1.76g

Saturated Fat

0.54%0.17g

1.76 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

242%3.87g

Omega 3

5.74%0.092g

3.87 gvs0.092 g

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

Find Vegetables rich in Omega 3

4.2%0.72g

Omega 6

1.4%0.23g

0.72 gvs0.23 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

57%74g

Carbohydrate

98%128g

74 gvs128 g

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

Find Vegetables rich in Carbohydrate

12%8.7g

Sugars

120%86.7g

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

8.7 gvs86.7 g

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

Find Vegetables rich in Sugars

Fructose

31.7%23g

≤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 gvs23 g

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

Find Vegetables rich in Fructose

Glucose

%20g

NA gvs20 g

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

Find Vegetables rich in Glucose

Sucrose

%43.7g

NA gvs43.7 g

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

Find Vegetables rich in Sucrose

137%52g

Fiber

59%22.4g

52 gvs22.4 g

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

Find Vegetables rich in Fiber

109%61g

Protein

16.6%9.3g

61 gvs9.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Spinachvs Navel Oranges

1184%10652μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

10652 μgvs122 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

29%0.35mg

Vitamin B1

58%0.69mg

Thiamine

0.35 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

231%3mg

Vitamin B2

40%0.52mg

Riboflavin

3 mgvs0.52 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

52.7%8.43mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs4.34 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

20.4%1.02mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

1.02 mgvs2.66 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

167%2.17mg

Vitamin B6

62%0.81mg

Pyridoxine

2.17 mgvs0.81 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

533%2130μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

2130 μgvs347 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

345%311mg

Vitamin C

670%603mg

Ascorbic acid

311 mgvs603 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

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

281%42mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

42 mgvs1.53 mg

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

Find Vegetables rich in Vitamin E

8362%10035μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10035 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Spinachvs Navel Oranges

276%2761mg

Calcium

44%439mg

2761 mgvs439 mg

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

Find Vegetables rich in Calcium

435%3.9mg

Copper

44.2%0.4mg

3.9 mgvs0.4 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

625%50mg

Iron

16.6%1.33mg

50 mgvs1.33 mg

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

Find Vegetables rich in Iron

393%1652mg

Magnesium

26.7%112mg

1652 mgvs112 mg

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

Find Vegetables rich in Magnesium

564%13mg

Manganese

13%0.3mg

13 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

137%957mg

Phosphorus

33.5%235mg

957 mgvs235 mg

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

Find Vegetables rich in Phosphorus

221%7522mg

Potassium

50%1694mg

7522 mgvs1694 mg

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

Find Vegetables rich in Potassium

55.3%30.4μg

Selenium

0%0μg

30.4 μgvs0 μg

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

Find Vegetables rich in Selenium

467%7000mg

Sodium

0.68%10.2mg

7000 mgvs10.2 mg

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

Find Vegetables rich in Sodium

91%10mg

Zinc

7.42%0.82mg

10 mgvs0.82 mg

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

Find Vegetables rich in Zinc

54%1995g

Water

23.7%877g

1995 gvs877 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Canned Spinach vs Navel Oranges:

Canned Spinach, Solids with Salt have 87 times more Vitamin A, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6, 6.1 times more Vitamin B9, 27.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.9 times more Vitamin C than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Spinach, Solids with Salt have 6.3 times more Calcium, 9.8 times more Copper, 37.7 times more Iron, 14.7 times more Magnesium, 43.9 times more Manganese, 4.1 times more Phosphorus, 4.4 times more Potassium, more Selenium, 686 times more Sodium, 12.3 times more Zinc and 2.3 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Canned Spinach, Solids with Salt have 7.1 times more Fat, 10.2 times more Saturated Fat, 42.1 times more Omega 3, 2.3 times more Fiber and 6.6 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Carbohydrate and 10 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Canned Spinach, Solids with Salt as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned SpinachVS Frozen SpinachNavel OrangesVS Frozen SpinachCanned SpinachVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned SpinachVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: