Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Valencia Oranges	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	17% 490kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	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	65.8% 25g	58% 22g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	61.5% 0.8mg	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	98% 390μg	145% 580μg	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	539% 485mg	150% 135mg	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	NA	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	40% 400mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	129% 1.16mg	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	11.3% 0.9mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	214% 4.93mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Spinach with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Spinach with Liquids:

• 1 kilogram of Valencia Oranges has 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Spinach with Liquids.
• While 1 kg of Canned Spinach Solids and Liquids contains 33.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Valencia Oranges as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Spinach with Liquids:

• 1 kg of Canned Spinach Solids and Liquids contains 2.1 times more Calcium, 3.1 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 21.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Spinach with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 4.1 times more Carbohydrate than Canned Spinach with Liquids.
• While 1 kg of Canned Spinach Solids and Liquids contains 7.6 times more Omega 3 and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Spinach with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.