Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs Navel 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

0.31%0.3g

0.73 gvs0.3 g

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

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0.37%0.12g

Saturated Fat

0.11%0.034g

0.12 gvs0.034 g

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

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15%0.24g

Omega 3

1.1%0.018g

0.24 gvs0.018 g

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

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0.27%0.046g

Omega 6

0.27%0.046g

0.046 gvs0.046 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

19%25g

5.8 gvs25 g

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

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0.9%0.65g

Sugars

23.3%17g

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

0.65 gvs17 g

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

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Fructose

6.16%4.47g

≤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 gvs4.47 g

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

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Glucose

%3.9g

NA gvs3.9 g

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

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Sucrose

%8.5g

NA gvs8.5 g

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

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11.5%4.37g

Fiber

11.5%4.37g

4.37 gvs4.37 g

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

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7.48%4.2g

Protein

3.22%1.8g

4.2 gvs1.8 g

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

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Vitamins

Canned Spinach with Liquidsvs Navel 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

11.2%0.13mg

Thiamine

0.036 mgvs0.13 mg

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

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16%0.21mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.21 mgvs0.1 mg

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

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3.36%0.54mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.84 mg

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

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1.5%0.075mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.075 mgvs0.52 mg

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

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12.2%0.16mg

Vitamin B6

12%0.16mg

Pyridoxine

0.16 mgvs0.16 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

17%67.5μg

Folates and Folic Acid

115 μgvs67.5 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

130%117mg

Ascorbic acid

26.8 mgvs117 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

2%0.3mg

Tocopherols and Tocotrienols

3.18 mgvs0.3 mg

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

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630%756μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

756 μgvs0 μg

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

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Minerals

Canned Spinach with Liquidsvs Navel Oranges

16.5%165mg

Calcium

8.53%85.3mg

165 mgvs85.3 mg

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

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25.6%0.23mg

Copper

8.6%0.077mg

0.23 mgvs0.077 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

3.22%0.26mg

3.14 mgvs0.26 mg

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

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26.5%111mg

Magnesium

5.2%22mg

111 mgvs22 mg

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

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42.5%0.98mg

Manganese

2.5%0.058mg

0.98 mgvs0.058 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

6.52%45.6mg

63.5 mgvs45.6 mg

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

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13.4%456mg

Potassium

9.7%329mg

456 mgvs329 mg

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

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4.33%2.4μg

Selenium

0%0μg

2.4 μgvs0 μg

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

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9.92%149mg

Sodium

0.13%2mg

149 mgvs2 mg

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

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7.58%0.83mg

Zinc

1.44%0.16mg

0.83 mgvs0.16 mg

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

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5%185g

Water

4.6%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 Navel Oranges:

Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 6.9 times more Vitamin B5 and 4.4 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Vitamin B6 per 7 oz.
Both Canned Spinach Solids and Liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Canned Spinach Solids and Liquids have 1.9 times more Calcium, 3 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 17 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 75 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Spinach Solids and Liquids have 13.6 times more Omega 3 and 2.3 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.6 times more Energy, 4.3 times more Carbohydrate and 25.8 times more Sugars than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
Both Canned Spinach Solids and Liquids as well as Raw Navel 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 SaltNavel OrangesVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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