Comparing Nutrients in 7 ounces SpinachVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Spinach

39%

12%

49%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Spinachvs Navel Oranges

1.57%45.6kcal

Energy

3.35%97kcal

45.6 kcalvs97 kcal

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

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0.8%0.77g

Fat

0.31%0.3g

0.77 gvs0.3 g

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

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0.39%0.13g

Saturated Fat

0.11%0.034g

0.13 gvs0.034 g

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

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17%0.27g

Omega 3

1.1%0.018g

0.27 gvs0.018 g

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

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0.3%0.052g

Omega 6

0.27%0.046g

0.052 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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5.54%7.2g

Carbohydrate

19%25g

7.2 gvs25 g

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

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1.15%0.83g

Sugars

23.3%17g

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

0.83 gvs17 g

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

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0.41%0.3g

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]

0.3 gvs4.47 g

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

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%0.22g

Glucose

%3.9g

0.22 gvs3.9 g

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

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%0.14g

Sucrose

%8.5g

0.14 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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10%5.68g

Protein

3.22%1.8g

5.68 gvs1.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Spinachvs Navel Oranges

103%931μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

931 μgvs24 μg

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

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13%0.15mg

Vitamin B1

11.2%0.13mg

Thiamine

0.15 mgvs0.13 mg

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

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29%0.38mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.38 mgvs0.1 mg

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

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8.98%1.44mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

1.44 mgvs0.84 mg

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

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2.58%0.13mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.13 mgvs0.52 mg

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

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29.8%0.39mg

Vitamin B6

12%0.16mg

Pyridoxine

0.39 mgvs0.16 mg

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

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28%8.43μg

Vitamin B7

Biotin

8.43 μgvsNA μg

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

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96%385μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

385 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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62%55.8mg

Vitamin C

130%117mg

Ascorbic acid

55.8 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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27%4.03mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

4.03 mgvs0.3 mg

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

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799%958μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

958 μgvs0 μg

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

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Minerals

Spinachvs Navel Oranges

19.6%196mg

Calcium

8.53%85.3mg

196 mgvs85.3 mg

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

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28.7%0.26mg

Copper

8.6%0.077mg

0.26 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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67.2%5.38mg

Iron

3.22%0.26mg

5.38 mgvs0.26 mg

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

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37.3%157mg

Magnesium

5.2%22mg

157 mgvs22 mg

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

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77.4%1.8mg

Manganese

2.5%0.058mg

1.8 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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14%97mg

Phosphorus

6.52%45.6mg

97 mgvs45.6 mg

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

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32.6%1107mg

Potassium

9.7%329mg

1107 mgvs329 mg

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

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3.6%2μg

Selenium

0%0μg

2 μgvs0 μg

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

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10.5%157mg

Sodium

0.13%2mg

157 mgvs2 mg

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

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9.56%1.05mg

Zinc

1.44%0.16mg

1.05 mgvs0.16 mg

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

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4.9%181g

Water

4.6%171g

181 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 Spinach vs Navel Oranges:

Raw Spinach has 39.1 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 5.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 4 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Spinach.
Both Raw Spinach and Raw Navel Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Raw Spinach as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Spinach vs Navel Oranges:

Raw Spinach has 2.3 times more Calcium, 3.3 times more Copper, 20.8 times more Iron, 7.2 times more Magnesium, 30.9 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, more Selenium, 79 times more Sodium and 6.6 times more Zinc than Raw Navel Oranges.
Both Raw Spinach and Raw Navel Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Spinach has 15.3 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Energy, 3.5 times more Carbohydrate, 20.2 times more Sugars and 15 times more Fructose than Raw Spinach.
Both Raw Spinach and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
Both Raw Spinach 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:

SpinachVS Boiled SpinachNavel OrangesVS Boiled SpinachSpinachVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 7 ounces SpinachVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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