Comparing Nutrients in 5 ounces Fresh Orange juice VS Canned Spinach

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Canned Spinach	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.78% 0.57g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Spinach	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	11% 0.14mg	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	10.6% 42.5μg	34.7% 139μg	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	78.7% 71mg	22.5% 20.3mg	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	0.38% 0.057mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Spinach	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	28.3% 0.26mg	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	3.54% 0.28mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	36.8% 0.85mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Spinach per 5 oz

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

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

• 5 ounces of Fresh Orange juice have 5.6 times more Vitamin B1, 4 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 49 times more Vitamin A, 4.6 times more Vitamin B2, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9, 48.5 times more Vitamin E and 4616 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Spinach provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Orange juice as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Canned Spinach:

• 5 oz of Canned Spinach, Solids with Salt contain 11.5 times more Calcium, 4.1 times more Copper, 11.5 times more Iron, 6.9 times more Magnesium, 42.6 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, 14 times more Selenium, 322 times more Sodium and 9.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Spinach contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.1 times more Carbohydrate and 21 times more Sugars than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 16.2 times more Omega 3, 12 times more Fiber and 4 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.