Comparing Nutrients in 500 calories Navel Oranges VS Canned Spinach

Weight per 500 calories

• Navel Oranges: 1020g
• Canned Spinach: 2174g

Navel Oranges have 2.1 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.

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Spinach?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	57% 74g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	137% 52g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Spinach	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Canned Spinach	Recommended Dietary Allowance
Calcium	44% 439mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.7% 877g	54% 1995g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Spinach?

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

• 500 calories of Navel Oranges have 2 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.9 times more Vitamin C than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 87 times more Vitamin A, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6, 6.1 times more Vitamin B9, 27.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Canned Spinach:

• 500 kcal of Canned Spinach, Solids with Salt contain 6.3 times more Calcium, 9.8 times more Copper, 37.7 times more Iron, 14.7 times more Magnesium, 43.9 times more Manganese, 4.1 times more Phosphorus, 4.4 times more Potassium, more Selenium, 686 times more Sodium, 12.3 times more Zinc and 2.3 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.7 times more Carbohydrate and 10 times more Sugars than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 7.1 times more Fat, 42.1 times more Omega 3, 2.3 times more Fiber and 6.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 500 calories.