Comparing Nutrients in 500 calories Fresh Orange juice VS Mustard Spinach

Weight per 500 calories

• Fresh Orange juice: 1111g
• Mustard Spinach: 2273g

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

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Mustard Spinach?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Fresh Orange juice	Mustard Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	7.03% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	38.4% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	68% 88.6g	130g per day for Men 19-50 years
Sugars	129% 93g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	167% 63.6g	38g per day for Men 19-50 years
Protein	14% 7.78g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	1250% 11250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	267% 3.48mg	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	83.3% 333μg	903% 3614μg	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	617% 556mg	3283% 2955mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Mustard Spinach	Recommended Dietary Allowance
Calcium	12.2% 122mg	477% 4773mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	189% 1.7mg	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	27.8% 2.22mg	426% 34mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	402% 9.25mg	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	27% 189mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	300% 10205mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	26.5% 981g	56.6% 2095g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Mustard Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Mustard Spinach?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Mustard Spinach:

• 500 kcal of Raw Mustard Spinach contain 101.3 times more Vitamin A, 1.5 times more Vitamin B1, 6.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5, 7.8 times more Vitamin B6, 10.8 times more Vitamin B9 and 5.3 times more Vitamin C than Raw Orange juice.
• Both Raw Orange juice as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Mustard Spinach:

• 500 kcal of Raw Mustard Spinach contain 39 times more Calcium, 3.5 times more Copper, 15.3 times more Iron, 2 times more Magnesium, 59.5 times more Manganese, 3.4 times more Phosphorus, 4.6 times more Potassium, 16.4 times more Selenium, 43 times more Sodium, 7 times more Zinc and 2.1 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate than Mustard Spinach.
• While 500 kcal of Raw Mustard Spinach contain 5 times more Omega 3, 28.6 times more Fiber and 6.4 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Mustard Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 500 calories.