Comparing Nutrients in 500 calories Fresh Orange juice VS Spinach

Weight per 500 calories

• Fresh Orange juice: 1111g
• Spinach: 2174g

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

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Spinach	39%	12%	49%

Macro Nutrients

	Fresh Orange juice	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	60.7% 79g	130g per day for Men 19-50 years
Sugars	129% 93g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 46g	% 1.52g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	126% 48g	38g per day for Men 19-50 years
Protein	14% 7.78g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Spinach	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83.3% 333μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Spinach	Recommended Dietary Allowance
Calcium	12.2% 122mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	26.5% 981g	53.7% 1987g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have 1.5 times more Vitamin B5 than Spinach.
• While 500 kcal of Raw Spinach contain 91.8 times more Vitamin A, 1.7 times more Vitamin B1, 12.3 times more Vitamin B2, 3.5 times more Vitamin B3, 9.5 times more Vitamin B6, 12.7 times more Vitamin B9, 99.3 times more Vitamin E and 9448 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Spinach provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Spinach contain 17.6 times more Calcium, 5.8 times more Copper, 26.5 times more Iron, 14.1 times more Magnesium, 125.4 times more Manganese, 5.6 times more Phosphorus, 5.5 times more Potassium, 19.6 times more Selenium, 154.6 times more Sodium, 20.7 times more Zinc and 2 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 1.5 times more Carbohydrate, 10.2 times more Sugars and 7.2 times more Fructose than Spinach.
• While 500 kcal of Raw Spinach contain 24.5 times more Omega 3, 21.5 times more Fiber and 8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and 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 Spinach provide inadequate amounts of Omega 6 in 500 calories.