Comparing Nutrients in 500 calories Navel OrangesVS Spinach
Weight per 500 calories
Navel Oranges
1020g
Spinach
2174g
Navel Oranges have 2.1 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 - Navel Oranges or Spinach?
Discover which food has more nutrients per 500 calories - Navel Oranges or Spinach?
Lets compare vitamin content per 500 calories of Navel Oranges vs Spinach:
500 calories of Navel Oranges have 1.9 times more Vitamin B5 than Spinach.
While 500 kcal of Raw Spinach contain 83.3 times more Vitamin A, 2.4 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3, 5.3 times more Vitamin B6, 12.2 times more Vitamin B9, 28.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Navel Oranges and Spinach provide similar amounts of Vitamin C per 500 calories.
500 calories of Navel Oranges have insufficient amounts of Vitamin K
Both Raw Navel Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Navel Oranges vs Spinach:
500 kcal of Raw Spinach contain 4.9 times more Calcium, 7.1 times more Copper, 44.4 times more Iron, 15.3 times more Magnesium, 65.9 times more Manganese, 4.5 times more Phosphorus, 7.2 times more Potassium, more Selenium, 168.3 times more Sodium, 14.1 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 1.6 times more Carbohydrate, 9.5 times more Sugars and 7 times more Fructose than Spinach.
While 500 kcal of Raw Spinach contain 32.7 times more Omega 3, 2.1 times more Fiber and 6.7 times more Protein than Raw Navel Oranges.
Both Navel Oranges and 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 Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.