Comparing Nutrients in 1 kilogram Canned Orange Juice VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Energy	16.2% 470kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	29% 37.5g	130g per day for Men 19-50 years
Sugars	121% 87.6g	5.93% 4.3g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	63% 24g	38g per day for Men 19-50 years
Protein	12% 6.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	10% 90μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	186% 2.42mg	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	60% 240μg	365% 1460μg	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	334% 301mg	109% 98mg	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	13.3% 2mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Spinach	Recommended Dietary Allowance
Calcium	10% 100mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	9.45% 378μg	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	12.5% 1mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	407% 9.35mg	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	24.3% 170mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Boiled Spinach:

• 1 kilogram of Canned Orange Juice has 1.2 times more Vitamin B5 and 3.1 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 58.2 times more Vitamin A, 2.4 times more Vitamin B1, 11.2 times more Vitamin B2, 2.4 times more Vitamin B3, 7.8 times more Vitamin B6, 6.1 times more Vitamin B9, 10.4 times more Vitamin E and 4936 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Boiled Spinach:

• 1 kg of Boiled and Drained Spinach contains 13.6 times more Calcium, 7.9 times more Copper, 35.7 times more Iron, 8.7 times more Magnesium, 44.5 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, 15 times more Selenium, 17.5 times more Sodium and 19 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Spinach lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 2.9 times more Carbohydrate and 20.4 times more Sugars than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 13.1 times more Omega 3, 8 times more Fiber and 4.4 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.