Comparing Nutrients in 300 calories Fresh Orange juice VS Cooked Malabar Spinach

Weight per 300 calories

• Fresh Orange juice: 667g
• Cooked Malabar Spinach: 1304g

Fresh Orange juice has 2 times more energy per 100g than Cooked Malabar Spinach. It has low energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Cooked Malabar Spinach?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Fresh Orange juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	27% 35.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	72% 27.4g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	84% 757μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	86.3% 1.12mg	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	50% 200μg	372% 1487μg	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	370% 333mg	85.5% 77mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	162% 1617mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	161% 1.45mg	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	16.7% 1.33mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	145% 3.33mg	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	16% 113mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	98% 3339mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	16% 589g	32.6% 1207g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cooked Malabar Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Cooked Malabar Spinach?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Cooked Malabar Spinach:

• 300 calories of Fresh Orange juice have 4.3 times more Vitamin C than Cooked Malabar Spinach.
• While 300 kcal of Cooked Malabar Spinach contain 11.3 times more Vitamin A, 2.3 times more Vitamin B1, 8.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Orange juice.
• Both Raw Orange juice as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Cooked Malabar Spinach:

• 300 kcal of Cooked Malabar Spinach contain 22.1 times more Calcium, 4.9 times more Copper, 14.5 times more Iron, 8.5 times more Magnesium, 35.6 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium, 17.6 times more Selenium, 107.6 times more Sodium, 11.7 times more Zinc and 2 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 2 times more Carbohydrate than Cooked Malabar Spinach.
• While 300 kcal of Cooked Malabar Spinach contain 7.6 times more Fat, 20.5 times more Fiber and 8.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cooked Malabar Spinach offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber