Comparing Nutrients in 1 pound 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	7.66% 222kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	10% 13.2g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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	30% 11.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	28% 0.36mg	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	44.2% 177μg	65.8% 263μg	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	244% 220mg	68% 61.2mg	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	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	58.5% 0.53mg	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	5.1% 0.41mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	97% 2.24mg	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	11% 77mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.4% 423g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Valencia Oranges have insufficient amounts of Vitamin A
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 4.1 times more Carbohydrate than Canned Spinach with Liquids.
• While 1 lb 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 pound.
• 1 pound 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 pound.