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Compare Nutrients in 100 grams Canned SpinachVS Oranges

Macros Ratio

ProteinsFatsCarbs

Canned Spinach
38%
15%
47%
Oranges
7%
2%
91%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachOranges
Vitamin A
54%
1.22%
490 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.67%
7.5%
0.02 mg0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10.8%
3.08%
0.14 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.44%
1.75%
0.39 mg0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.7%
4.6%
0.1 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
15.6%
59%
14 mg53 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
13%
1.2%
1.94 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
385%
0%
462 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
24.5%
7.5%
98 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachOranges
Calcium
12.7%
4%
127 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
5.56%
0.18 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
28.8%
1.25%
2.3 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
19%
2.5%
76 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
26%
1.3%
0.6 mg0.03 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.3%
2%
44 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10%
5.32%
346 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
2.55%
0.91%
1.4 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
21%
0%
322 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.2%
0.64%
0.46 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Spinach vs Oranges:
Canned Spinach, Solids with Salt have 44.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 10.8 times more Vitamin E and 3.3 times more Folate than Raw Oranges. While Raw Oranges contain 4.5 times more Thiamine and 3.8 times more Vitamin C than Canned Spinach, Solids with Salt.

Comparing minerals per 100 grams for Canned Spinach vs Oranges:
Canned Spinach, Solids with Salt have 3.2 times more Calcium, 3.6 times more Copper, 23 times more Iron, 7.6 times more Magnesium, 20 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium and 6.6 times more Zinc than Raw Oranges.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachOranges
Energy
0.79%
1.62%
23 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.52%
0.12%
0.5 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5%
1.68%
2.8 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.6%
9.08%
3.4 g11.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.55%
13%
0.4 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
6.3%
2.4 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.25%
0.06%
0.08 g0.02 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
11%
0.63%
0.18 g0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.18%
0.12%
0.03 g0.02 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.35%
92 g86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Spinach, Solids with Salt have 3 times more Protein and 18 times more Omega 3 than Raw Oranges. While Raw Oranges contain 2 times more Energy, 3.5 times more Carbohydrate and 23.4 times more Sugars than Canned Spinach, Solids with Salt. Both Canned Spinach, Solids with Salt and Raw Oranges have similar amounts of Fiber and Water per 100 g.Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100 g.