Comparing Nutrients in 300 calories Oranges with Peel VS Canned Spinach
Weight per 300 calories
Oranges with Peel
476g
Canned Spinach
1304g
Oranges with Peel have 2.7 times more energy per 100g than Canned Spinach. It has low energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Spinach?
Oranges With Peel VS Canned Spinach Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oranges with Peel or Canned Spinach?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Canned Spinach:
300 calories of Oranges with Peel have 2.3 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach.
While 300 kcal of Canned Spinach, Solids with Salt contain 103.2 times more Vitamin A, 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 8.9 times more Vitamin B9 than Raw Oranges with Peel .
Both Raw Oranges with Peel as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Canned Spinach:
300 kcal of Canned Spinach, Solids with Salt contain 5 times more Calcium, 8.6 times more Copper, 7.9 times more Iron, 14.9 times more Magnesium, 5.5 times more Phosphorus, 4.8 times more Potassium, 5.5 times more Selenium, 441 times more Sodium, 11.5 times more Zinc and 3.1 times more Water than Raw Oranges with Peel .
300 calories of Oranges with Peel lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Oranges with Peel have 1.7 times more Carbohydrate than Canned Spinach.
While 300 kcal of Canned Spinach, Solids with Salt contain 4.6 times more Fat, 30.5 times more Omega 3, 1.5 times more Fiber and 5.9 times more Protein than Raw Oranges with Peel .
Both Oranges with Peel and Canned Spinach offer comparable quantities of Energy per 300 calories.
300 calories of Oranges with Peel provide inadequate amounts of Omega 3
Both Raw Oranges with Peel as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 300 calories.