Comparing Nutrients in 500 calories Canned Spinach VS Chilled Orange Juice with Calcium

Weight per 500 calories

• Canned Spinach: 2174g
• Chilled Orange Juice with Calcium: 1064g

Chilled Orange Juice from Concentrate with Calcium has 2 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Spinach or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Canned Spinach	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	92% 120g	130g per day for Men 19-50 years
Sugars	12% 8.7g	122% 88.4g	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	32.7% 23.7g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 42.7g	g per day for Men 19-50 years
Fiber	137% 52g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	109% 61g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	1184% 10652μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	62% 0.81mg	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	533% 2130μg	50.5% 202μg	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	345% 311mg	397% 357mg	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	281% 42mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8362% 10035μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	276% 2761mg	149% 1489mg	1000mg per day for Men 19-50 years
Copper	435% 3.9mg	49.6% 0.45mg	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	625% 50mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	393% 1652mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	10.6% 0.24mg	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	137% 957mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	221% 7522mg	55.7% 1894mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	54% 1995g	25% 928g	3700g per day for Men 19-50 years

Canned Spinach VS Chilled Orange Juice With Calcium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach or Chilled Orange Juice with Calcium?

Lets compare vitamin content per 500 calories of Canned Spinach vs Chilled Orange Juice with Calcium:

• 500 calories of Canned Spinach have 500.7 times more Vitamin A, 7.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B6, 10.5 times more Vitamin B9, 19.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.4 times more Vitamin B1 and 2 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Chilled Orange Juice with Calcium provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Chilled Orange Juice with Calcium have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Spinach, Solids with Salt as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach vs Chilled Orange Juice with Calcium:

• 500 calories of Canned Spinach have 1.9 times more Calcium, 8.8 times more Copper, 36.2 times more Iron, 14.1 times more Magnesium, 53 times more Manganese, 1.9 times more Phosphorus, 4 times more Potassium, 28.6 times more Selenium, 329 times more Sodium, 13.4 times more Zinc and 2.2 times more Water than Chilled Orange Juice with Calcium.
• 500 calories of Chilled Orange Juice with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach have 8.5 times more Fat, 52 times more Omega 3, 16.3 times more Fiber and 8.4 times more Protein than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.6 times more Carbohydrate and 10.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Chilled Orange Juice with Calcium offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Omega 3 and Fiber
• Both Canned Spinach, Solids with Salt as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Omega 6 in 500 calories.