Comparing Nutrients in 5 ounces Canned Orange Juice VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Orange Juice	Spinach	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0.82% 0.6g	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	4.75% 3.44g	0.29% 0.21g	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	% 3.2g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.099g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Spinach	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	68.7% 275μg	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	47.4% 42.7mg	44.3% 40mg	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	1.9% 0.28mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Spinach	Recommended Dietary Allowance
Calcium	1.4% 14mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	55.3% 1.27mg	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	3.44% 24mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Spinach per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 2.8 times more Vitamin B5 than Spinach.
• While 5 oz of Raw Spinach contain 52.1 times more Vitamin A, 2 times more Vitamin B1, 9 times more Vitamin B2, 3.6 times more Vitamin B3, 6.3 times more Vitamin B6, 8.1 times more Vitamin B9, 10.2 times more Vitamin E and 4829 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Spinach provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Spinach contain 9.9 times more Calcium, 5.9 times more Copper, 27.1 times more Iron, 7.9 times more Magnesium, 42.7 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 19.8 times more Sodium and 13.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Spinach contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 3 times more Carbohydrate, 20.9 times more Sugars and 16.2 times more Fructose than Spinach.
• While 5 oz of Raw Spinach contain 19.7 times more Omega 3, 7.3 times more Fiber and 4.2 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.