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

Weight per 500 calories

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

Raw Florida Oranges have 2.4 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is low in comparison to other foods. Canned Spinach with Liquids and Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids and Salt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	96% 125g	130g per day for Men 19-50 years
Sugars	12% 8.7g	137% 99g	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	111% 42g	68.6% 26g	38g per day for Men 19-50 years
Protein	99% 55.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Canned Spinach with Liquids and Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	218% 2184mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	47% 0.42mg	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	520% 41.6mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	11.3% 0.26mg	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	120% 842mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Spinach with Liquids and Salt have 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 Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2.3 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.4 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Spinach with Liquids and Salt have 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 Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

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