Comparing Nutrients in 1 pound Canned Spinach with Liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Spinach with Liquids	Navel Oranges	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	10% 13.2g	43.8% 57g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	17% 9.57g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	204% 1833μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27.6% 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	65.8% 263μg	38.6% 154μg	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	68% 61.2mg	298% 268mg	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	48.4% 7.26mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	37.6% 376mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	19.7% 0.18mg	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	89.6% 7.17mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	5.7% 0.13mg	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	20.7% 145mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.4% 423g	10.5% 390g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 6.9 times more Vitamin B5 and 4.4 times more Vitamin C than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Spinach Solids and Liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Spinach Solids and Liquids have 1.9 times more Calcium, 3 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 17 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 75 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Spinach Solids and Liquids have 13.6 times more Omega 3 and 2.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Energy, 4.3 times more Carbohydrate and 25.8 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Canned Spinach Solids and Liquids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.