Comparing Nutrients in 5 ounces New Zealand Spinach VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	New Zealand Spinach	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.68% 20kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.54g	12% 15.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	3.4% 0.044mg	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	5.3% 21.3μg	8.5% 34μg	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	47.2% 42.5mg	47.4% 42.7mg	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	13.4% 2mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Canned Orange Juice	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	14% 1.13mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	1.3% 0.03mg	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	5.67% 39.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of New Zealand Spinach versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Canned Orange Juice:

• 5 ounces of New Zealand Spinach have 6.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.8 times more Vitamin B6, 7.1 times more Vitamin E and 3370 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.6 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw New Zealand Spinach as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for New Zealand Spinach vs Canned Orange Juice:

• 5 ounces of New Zealand Spinach have 5.8 times more Calcium, 4.2 times more Copper, 8 times more Iron, 3.9 times more Magnesium, 30.4 times more Manganese, 1.6 times more Phosphorus, 32.5 times more Sodium and 9.5 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.4 times more Potassium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw New Zealand Spinach as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of New Zealand Spinach have 9.4 times more Omega 3, 5 times more Fiber and 2.2 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 4.4 times more Carbohydrate and 30.2 times more Sugars than Raw New Zealand Spinach.
• 5 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw New Zealand Spinach as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in five ounces.