Comparing Nutrients in 500 calories Canned Orange Juice VS Canned Spinach

Weight per 500 calories

• Canned Orange Juice: 1064g
• Canned Spinach: 2174g

Canned Orange Juice has 2 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 500 calories - Canned Orange Juice or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Canned Orange Juice	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	57% 74g	130g per day for Men 19-50 years
Sugars	129% 93g	12% 8.7g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	137% 52g	38g per day for Men 19-50 years
Protein	13% 7.23g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Spinach	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	167% 2.17mg	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	64% 255μg	533% 2130μg	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	356% 320mg	345% 311mg	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	14% 2.13mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Spinach	Recommended Dietary Allowance
Calcium	10.6% 106mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	435% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	564% 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	26% 181mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	91% 10mg	11mg per day for Men 19-50 years
Water	25.2% 933g	54% 1995g	3700g per day for Men 19-50 years

Canned Orange Juice VS Canned Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Canned Spinach?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Canned Spinach:

• 500 calories of Canned Orange Juice have 1.9 times more Vitamin B5 than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 111.3 times more Vitamin A, 13.4 times more Vitamin B2, 3.9 times more Vitamin B3, 6.6 times more Vitamin B6, 8.3 times more Vitamin B9, 19.8 times more Vitamin E and 9432.7 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Spinach provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Canned Spinach:

• 500 kcal of Canned Spinach, Solids with Salt contain 26 times more Calcium, 16.7 times more Copper, 47 times more Iron, 15.5 times more Magnesium, 58.1 times more Manganese, 5.3 times more Phosphorus, 3.8 times more Potassium, 28.6 times more Selenium, 164.5 times more Sodium, 23.5 times more Zinc and 2.1 times more Water than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 1.6 times more Carbohydrate and 10.7 times more Sugars than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 6.8 times more Fat, 52 times more Omega 3, 16.3 times more Fiber and 8.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 500 calories.