Comparing Nutrients in 300 calories Spinach VS Oranges with Peel

Weight per 300 calories

• Spinach: 1304g
• Oranges with Peel: 476g

Raw Oranges with Peel have 2.7 times more energy per unit of mass than Raw Spinach, which is low in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Spinach or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	75.5% 28.7g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	680% 6117μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	35.7% 143μg	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	407% 367mg	376% 338mg	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	177% 26.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	129% 1291mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	30% 0.27mg	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	442% 35.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	91% 639mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	10.6% 392g	3700g per day for Men 19-50 years

Spinach VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spinach or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Spinach vs Oranges with Peel :

• 300 calories of Spinach have 98.8 times more Vitamin A, 2.1 times more Vitamin B1, 10.4 times more Vitamin B2, 4 times more Vitamin B3, 5.7 times more Vitamin B6 and 17.7 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.9 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Oranges with Peel provide similar amounts of Vitamin C per 300 calories.
• Both Raw Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Spinach vs Oranges with Peel :

• 300 calories of Spinach have 3.9 times more Calcium, 6.2 times more Copper, 9.3 times more Iron, 15.5 times more Magnesium, 6.1 times more Phosphorus, 7.8 times more Potassium, 3.9 times more Selenium, 108.2 times more Sodium, 13.2 times more Zinc and 3 times more Water than Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 23.6 times more Omega 3, 1.3 times more Fiber and 6 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.6 times more Carbohydrate than Raw Spinach.
• Both Spinach and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 300 calories.