Comparing Nutrients in 500 calories Florida Oranges VS Canned Spinach with Liquids and Salt

Weight per 500 calories

• Florida Oranges: 1087g
• Canned Spinach with Liquids and Salt: 2632g

Florida Oranges have 2.4 times more energy per 100g than Canned Spinach with Liquids and Salt. It has low energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Canned Spinach with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	59% 77g	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	68.6% 26g	111% 42g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	162% 2.1mg	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	46% 185μg	382% 1526μg	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	543% 489mg	395% 355mg	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	13% 1.96mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	46.7% 467mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	339% 3.05mg	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	12.2% 0.98mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	18.6% 130mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	100% 11mg	11mg per day for Men 19-50 years
Water	25.6% 947g	66.3% 2453g	3700g per day for Men 19-50 years

Florida Oranges VS Canned Spinach With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Canned Spinach with Liquids and Salt?

Lets compare vitamin content per 500 calories of Florida Oranges vs Canned Spinach with Liquids and Salt:

• 500 calories of Florida Oranges have 2.3 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.4 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 88.9 times more Vitamin A, 6.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6, 8.3 times more Vitamin B9, 21.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Canned Spinach with Liquids and Salt:

• 500 kcal of Canned Spinach Solids and Liquids with Salt contain 4.7 times more Calcium, 7.2 times more Copper, 42.5 times more Iron, 13.6 times more Magnesium, 49.7 times more Manganese, 6.5 times more Phosphorus, 3.3 times more Potassium, 5.8 times more Selenium, more Sodium, 12.7 times more Zinc and 2.6 times more Water than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.6 times more Carbohydrate and 11.4 times more Sugars than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 4.3 times more Fat, 26.9 times more Omega 3, 1.6 times more Fiber and 7.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.