Comparing Nutrients in 500 calories Canned Spinach VS Fresh Orange juice

Weight per 500 calories

• Canned Spinach: 2174g
• Fresh Orange juice: 1111g

Raw Orange juice 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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Spinach	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	89% 116g	130g per day for Men 19-50 years
Sugars	12% 8.7g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	137% 52g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	109% 61g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1184% 10652μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8362% 10035μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Fresh Orange juice	Recommended Dietary Allowance
Calcium	276% 2761mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	435% 3.9mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	393% 1652mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	221% 7522mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	54% 1995g	26.5% 981g	3700g per day for Men 19-50 years

Canned Spinach VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Canned Spinach vs Fresh Orange juice:

• 500 calories of Canned Spinach have 95.9 times more Vitamin A, 9 times more Vitamin B2, 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, 6.4 times more Vitamin B9, 94.9 times more Vitamin E and 9031.3 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.9 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach, Solids with Salt.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Spinach, Solids with Salt as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach vs Fresh Orange juice:

• 500 calories of Canned Spinach have 22.6 times more Calcium, 8 times more Copper, 22.5 times more Iron, 13.5 times more Magnesium, 83.4 times more Manganese, 5.1 times more Phosphorus, 3.4 times more Potassium, 27.4 times more Selenium, 630 times more Sodium, 18 times more Zinc and 2 times more Water than Fresh Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach have 4.9 times more Fat, 31.7 times more Omega 3, 23.5 times more Fiber and 7.9 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.6 times more Carbohydrate and 10.7 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Canned Spinach, Solids with Salt as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.