Comparing Nutrients in 100 calories Canned Spinach VS Oranges

Weight per 100 calories

• Canned Spinach: 435g
• Oranges: 213g

Raw Oranges have 2 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Spinach	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	19.2% 25g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	22% 12.2g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Oranges	Recommended Dietary Allowance
Vitamin A	237% 2130μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.2% 8.43mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Oranges	Recommended Dietary Allowance
Calcium	55.2% 552mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 10mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	2.3% 0.053mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	10.8% 399g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Spinach vs Oranges:

• Canned Spinach, Solids with Salt have 91 times more Vitamin A, 7.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9, 22 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach vs Oranges:

• Canned Spinach, Solids with Salt have 6.5 times more Calcium, 8.2 times more Copper, 47 times more Iron, 15.5 times more Magnesium, 48.8 times more Manganese, 6.4 times more Phosphorus, 3.9 times more Potassium, 5.7 times more Selenium, more Sodium, 13.4 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach, Solids with Salt have 8.5 times more Fat, 11 times more Saturated Fat, 52 times more Omega 3, 2 times more Fiber and 6.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate and 11.4 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.