Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	16% 460kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	22.5% 29g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	12.5% 7g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	43% 430mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Spinach with Liquids and Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Spinach with Liquids and Salt:

• 1 kilogram of Florida Oranges has 5.6 times more Vitamin B1, 1.5 times more Vitamin B3, 6.6 times more Vitamin B5 and 3.3 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 36.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Florida Oranges as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Spinach with Liquids and Salt:

• 1 kg of Canned Spinach Solids and Liquids with Salt contains 1.9 times more Calcium, 3 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 20.5 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium, more Sodium and 5.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Spinach with Liquids and Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 4 times more Carbohydrate, 27.7 times more Sugars and 1.5 times more Fiber than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 11.1 times more Omega 3 and 3 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.