Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs Valencia Oranges

1.3%37.7kcal

Energy

3.35%97kcal

37.7 kcalvs97 kcal

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

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0.76%0.73g

Fat

0.61%0.6g

0.73 gvs0.6 g

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

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0.37%0.12g

Saturated Fat

0.22%0.069g

0.12 gvs0.069 g

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

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15%0.24g

Omega 3

2%0.032g

0.24 gvs0.032 g

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

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0.27%0.046g

Omega 6

0.51%0.087g

0.046 gvs0.087 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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4.46%5.8g

Carbohydrate

18%23.6g

5.8 gvs23.6 g

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

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0.9%0.65g

Sugars

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

0.65 gvsNA 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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11.5%4.37g

Fiber

13%4.96g

4.37 gvs4.96 g

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

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7.48%4.2g

Protein

3.7%2.06g

4.2 gvs2.06 g

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

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Vitamins

Canned Spinach with Liquidsvs Valencia Oranges

89%802μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

802 μgvs24 μg

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

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2.98%0.036mg

Vitamin B1

14.4%0.17mg

Thiamine

0.036 mgvs0.17 mg

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

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16%0.21mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.21 mgvs0.079 mg

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

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3.36%0.54mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.54 mg

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

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1.5%0.075mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.075 mgvs0.5 mg

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

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12.2%0.16mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.16 mgvs0.13 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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28.8%115μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

115 μgvs77.4 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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29.8%26.8mg

Vitamin C

107%96mg

Ascorbic acid

26.8 mgvs96 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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21%3.18mg

Vitamin E

Tocopherols and Tocotrienols

3.18 mgvsNA mg

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

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630%756μg

Vitamin K

Phytomenadione or phylloquinone

756 μgvsNA μg

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

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Minerals

Canned Spinach with Liquidsvs Valencia Oranges

16.5%165mg

Calcium

7.94%79.4mg

165 mgvs79.4 mg

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

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25.6%0.23mg

Copper

8.16%0.073mg

0.23 mgvs0.073 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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39%3.14mg

Iron

2.23%0.18mg

3.14 mgvs0.18 mg

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

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26.5%111mg

Magnesium

4.72%20mg

111 mgvs20 mg

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

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42.5%0.98mg

Manganese

2%0.046mg

0.98 mgvs0.046 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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9.07%63.5mg

Phosphorus

4.8%33.7mg

63.5 mgvs33.7 mg

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

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13.4%456mg

Potassium

10.4%355mg

456 mgvs355 mg

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

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4.33%2.4μg

Selenium

2.4 μgvsNA μg

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

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9.92%149mg

Sodium

0%0mg

149 mgvs0 mg

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

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7.58%0.83mg

Zinc

1.1%0.12mg

0.83 mgvs0.12 mg

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

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5%185g

Water

4.63%171g

185 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B3 per 7 oz.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Valencia Oranges:

Canned Spinach Solids and Liquids have 2.1 times more Calcium, 3.1 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 21.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Spinach Solids and Liquids have 7.6 times more Omega 3 and 2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy and 4.1 times more Carbohydrate than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltValencia OrangesVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: