Comparing Nutrients in 5 ounces Canned Spinach with LiquidsVS Florida Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Florida Oranges

90%

5 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs Florida Oranges

0.93%27kcal

Energy

2.25%65.2kcal

27 kcalvs65.2 kcal

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

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0.54%0.52g

Fat

0.31%0.3g

0.52 gvs0.3 g

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

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0.27%0.085g

Saturated Fat

0.11%0.035g

0.085 gvs0.035 g

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

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11%0.17g

Omega 3

0.97%0.016g

0.17 gvs0.016 g

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

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0.19%0.033g

Omega 6

0.26%0.044g

0.033 gvs0.044 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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3.2%4.14g

Carbohydrate

12.6%16.4g

4.14 gvs16.4 g

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

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0.65%0.47g

Sugars

18%13g

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

0.47 gvs13 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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8.2%3.1g

Fiber

8.95%3.4g

3.1 gvs3.4 g

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

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5.34%3g

Protein

1.77%0.99g

3 gvs0.99 g

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

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Vitamins

Canned Spinach with Liquidsvs Florida Oranges

63.6%573μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

573 μgvs15.6 μg

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

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2.13%0.026mg

Vitamin B1

12%0.14mg

Thiamine

0.026 mgvs0.14 mg

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

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11.6%0.15mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.15 mgvs0.057 mg

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

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2.4%0.38mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs0.57 mg

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

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1.08%0.054mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.054 mgvs0.35 mg

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

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8.72%0.11mg

Vitamin B6

5.56%0.072mg

Pyridoxine

0.11 mgvs0.072 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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20.6%82.2μg

Vitamin B9

6.02%24μg

Folates and Folic Acid

82.2 μgvs24 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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21.3%19mg

Vitamin C

71%63.8mg

Ascorbic acid

19 mgvs63.8 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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15%2.27mg

Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

2.27 mgvs0.26 mg

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

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450%540μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

540 μgvs0 μg

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

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Minerals

Canned Spinach with Liquidsvs Florida Oranges

11.8%118mg

Calcium

6.1%61mg

118 mgvs61 mg

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

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18.3%0.16mg

Copper

6.14%0.055mg

0.16 mgvs0.055 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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28%2.24mg

Iron

1.6%0.13mg

2.24 mgvs0.13 mg

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

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19%79.4mg

Magnesium

3.37%14mg

79.4 mgvs14 mg

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

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30.4%0.7mg

Manganese

1.48%0.034mg

0.7 mgvs0.034 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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6.48%45.4mg

Phosphorus

2.43%17mg

45.4 mgvs17 mg

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

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9.6%326mg

Potassium

7.05%240mg

326 mgvs240 mg

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

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3.1%1.7μg

Selenium

1.3%0.71μg

1.7 μgvs0.71 μg

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

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7.1%106mg

Sodium

0%0mg

106 mgvs0 mg

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

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5.4%0.6mg

Zinc

1.03%0.11mg

0.6 mgvs0.11 mg

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

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3.57%132g

Water

3.34%124g

132 gvs124 g

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

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Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Florida Oranges:

Canned Spinach Solids and Liquids have 36.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
While Raw Florida Oranges contain 5.6 times more Vitamin B1, 1.5 times more Vitamin B3, 6.6 times more Vitamin B5 and 3.3 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Florida Oranges:

Canned Spinach Solids and Liquids have 1.9 times more Calcium, 3 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 20.5 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium, more Sodium and 5.3 times more Zinc than Raw Florida Oranges.
Both Canned Spinach Solids and Liquids and Raw Florida Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Spinach Solids and Liquids have 11.1 times more Omega 3 and 3 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 2.4 times more Energy, 4 times more Carbohydrate and 27.7 times more Sugars than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Florida Oranges have similar amounts of Fiber per 5 oz.
Both Canned Spinach Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltFlorida OrangesVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 5 ounces Canned Spinach with LiquidsVS Florida Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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