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Comparing Nutrients in 500 calories SpinachVS Navel Oranges

Weight per 500 calories

Spinach
2174g
Navel Oranges
1020g

Raw Navel Oranges have 2.1 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 500 calories - Spinach or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Spinach
39%
12%
49%
Navel Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

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 .

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8.74%8.48g
Fat
1.58%1.53g
8.48 gvs1.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.28%1.37g
Saturated Fat
0.54%0.17g
1.37 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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188%3g
Omega 3
5.74%0.092g
3 gvs0.092 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.32%0.57g
Omega 6
1.4%0.23g
0.57 gvs0.23 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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60.7%79g
Carbohydrate
98%128g
79 gvs128 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
12.6%9.13g
Sugars
120%86.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.13 gvs86.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.5%3.26g
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]
3.26 gvs23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.4g
Glucose
%20g
2.4 gvs20 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.52g
Sucrose
%43.7g
1.52 gvs43.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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126%48g
Fiber
59%22.4g
48 gvs22.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
111%62g
Protein
16.6%9.3g
62 gvs9.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Spinachvs Navel Oranges
1133%10196μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
10196 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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141%1.7mg
Vitamin B1
58%0.69mg
Thiamine
1.7 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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316%4.1mg
Vitamin B2
40%0.52mg
Riboflavin
4.1 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%15.7mg
Vitamin B3
27%4.34mg
Niacin, nicotinic acid, niacinamide
15.7 mgvs4.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.3%1.4mg
Vitamin B5
53.3%2.66mg
Pantothenic acid
1.4 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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326%4.24mg
Vitamin B6
62%0.81mg
Pyridoxine
4.24 mgvs0.81 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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308%92μg
Vitamin B7
NA
Biotin
92 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1054%4217μg
Vitamin B9
86.7%347μg
Folates and Folic Acid
4217 μgvs347 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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679%611mg
Vitamin C
670%603mg
Ascorbic acid
611 mgvs603 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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294%44mg
Vitamin E
10.2%1.53mg
Tocopherols and Tocotrienols
44 mgvs1.53 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8748%10498μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10498 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Spinachvs Navel Oranges
215%2152mg
Calcium
44%439mg
2152 mgvs439 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
44.2%0.4mg
2.83 mgvs0.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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736%59mg
Iron
16.6%1.33mg
59 mgvs1.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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409%1717mg
Magnesium
26.7%112mg
1717 mgvs112 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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848%19.5mg
Manganese
13%0.3mg
19.5 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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152%1065mg
Phosphorus
33.5%235mg
1065 mgvs235 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
357%12130mg
Potassium
50%1694mg
12130 mgvs1694 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.5%21.7μg
Selenium
0%0μg
21.7 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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114%1717mg
Sodium
0.68%10.2mg
1717 mgvs10.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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105%11.5mg
Zinc
7.42%0.82mg
11.5 mgvs0.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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53.7%1987g
Water
23.7%877g
1987 gvs877 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 Spinach vs Navel Oranges:
Comparing minerals per 500 calories for Spinach vs Navel Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

SpinachVS Boiled SpinachNavel OrangesVS Boiled SpinachSpinachVS Florida OrangesNavel OrangesVS Florida Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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