Comparing Nutrients in 500 calories Fresh Orange juice VS Frozen Spinach

Weight per 500 calories

• Fresh Orange juice: 1111g
• Frozen Spinach: 1724g

Fresh Orange juice has 1.6 times more energy per 100g than Frozen Spinach. It has low energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Fresh Orange juice	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	56% 72.6g	130g per day for Men 19-50 years
Sugars	129% 93g	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 46g	% 4.14g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	132% 50g	38g per day for Men 19-50 years
Protein	14% 7.78g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Spinach	Recommended Dietary Allowance
Calcium	12.2% 122mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	26.5% 981g	42% 1555g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Frozen Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have 1.3 times more Vitamin B5 and 5.9 times more Vitamin C than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 90.9 times more Vitamin A, 1.6 times more Vitamin B1, 11.6 times more Vitamin B2, 2 times more Vitamin B3, 6.7 times more Vitamin B6, 7.5 times more Vitamin B9, 112.5 times more Vitamin E and 5772.4 times more Vitamin K than Raw Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Unprepared Frozen Spinach contain 18.2 times more Calcium, 5.1 times more Copper, 14.7 times more Iron, 10.6 times more Magnesium, 78 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, 93.1 times more Selenium, 114.8 times more Sodium, 17.4 times more Zinc and 1.6 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 1.6 times more Carbohydrate, 8.3 times more Sugars and 7.6 times more Fructose than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 4.4 times more Fat, 11.6 times more Omega 3, 22.5 times more Fiber and 8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Frozen 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 Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.