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Comparing Nutrients in 100 grams SpinachVS Oranges

Macros Ratio

Protein Fat Carbs

Spinach
39%
12%
49%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

0.79%23kcal
Energy
1.62%47kcal
23 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g
Fat
0.12%0.12g
0.39 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.063g
Saturated Fat
0.047%0.015g
0.063 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.63%0.14g
Omega 3
0.44%0.007g
0.14 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.15%0.026g
Omega 6
0.11%0.018g
0.026 gvs0.018 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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2.8%3.63g
Carbohydrate
9.04%11.8g
3.63 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.58%0.42g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.42 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.21%0.15g
Fructose
NA
≤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]
0.15 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.11g
Glucose
NA
0.11 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.07g
Sucrose
NA
0.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
6.3%2.4g
2.2 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
1.68%0.94g
2.86 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

52%469μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
469 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.5%0.078mg
Vitamin B1
7.25%0.087mg
Thiamine
0.078 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.19 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.53%0.72mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.3%0.065mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.065 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.2 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%4.25μg
Vitamin B7
NA
Biotin
4.25 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.5%194μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
194 μgvs30 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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31.2%28mg
Vitamin C
59%53.2mg
Ascorbic acid
28 mgvs53.2 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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13.5%2.03mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
2.03 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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402%483μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
483 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.9%99mg
Calcium
4%40mg
99 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.4%0.13mg
Copper
5%0.045mg
0.13 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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34%2.7mg
Iron
1.25%0.1mg
2.7 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79mg
Magnesium
2.4%10mg
79 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.9mg
Manganese
1.1%0.025mg
0.9 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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7%49mg
Phosphorus
2%14mg
49 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
5.32%181mg
558 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%1μg
Selenium
0.91%0.5μg
1 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.27%79mg
Sodium
0%0mg
79 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.8%0.53mg
Zinc
0.64%0.07mg
0.53 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.47%91g
Water
2.34%86.8g
91 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Spinach vs Oranges:
Comparing minerals per 100 grams for Spinach vs Oranges:
Comparison of macro-nutrients per 100 grams:



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