Comparing Nutrients in 1 pound Canned Spinach with Liquids and Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	2.97% 86kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	NA	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	19% 7.26g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	17% 9.57g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	204% 1833μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	32.4% 0.42mg	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	65.8% 263μg	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.4% 7.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	37.6% 376mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.4% 423g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Oranges with Peel per 1 lb

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

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

• 1 pound of Canned Spinach with Liquids and Salt has 31.1 times more Vitamin A, 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.6 times more Vitamin B1, 1.8 times more Vitamin B3, 8.7 times more Vitamin B5 and 5.3 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Spinach with Liquids and Salt vs Oranges with Peel :

• 1 pound of Canned Spinach with Liquids and Salt has 2 times more Copper, 2 times more Iron, 4 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Selenium, 159.5 times more Sodium and 3.8 times more Zinc than Oranges with Peel .
• Both Canned Spinach with Liquids and Salt and Oranges with Peel contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach with Liquids and Salt has 7.6 times more Omega 3 and 1.6 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Energy, 5.3 times more Carbohydrate and 2.8 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.