Comparing Nutrients in 500 calories Oranges VS Canned Spinach

Weight per 500 calories

• Oranges: 1064g
• Canned Spinach: 2174g

Oranges have 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.

Which food has more nutrients per 500 calories - Oranges or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Oranges	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	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	1.13% 0.19g	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	96% 125g	57% 74g	130g per day for Men 19-50 years
Sugars	137% 99g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	137% 52g	38g per day for Men 19-50 years
Protein	18% 10g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Spinach	Recommended Dietary Allowance
Vitamin A	13% 117μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Spinach	Recommended Dietary Allowance
Calcium	42.6% 426mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	435% 3.9mg	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	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	11.6% 0.27mg	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	21.3% 149mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	91% 10mg	11mg per day for Men 19-50 years
Water	25% 923g	54% 1995g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 91 times more Vitamin A, 7.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9, 22 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 6.5 times more Calcium, 8.2 times more Copper, 47 times more Iron, 15.5 times more Magnesium, 48.8 times more Manganese, 6.4 times more Phosphorus, 3.9 times more Potassium, 5.7 times more Selenium, more Sodium, 13.4 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.7 times more Carbohydrate and 11.4 times more Sugars than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 8.5 times more Fat, 11 times more Saturated Fat, 52 times more Omega 3, 2 times more Fiber and 6.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Spinach, Solids with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Canned Spinach, Solids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.