Comparing Nutrients in 5 ounces Spinach VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Spinach	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	16.4% 12g	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	0.29% 0.21g	4.14% 3g	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	% 0.16g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 5.87g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Spinach	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	74% 665μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	10.6% 42.5μg	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	44.3% 40mg	78.7% 71mg	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	19% 2.88mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Fresh Orange juice	Recommended Dietary Allowance
Calcium	14% 140mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	6.93% 0.062mg	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	48% 3.84mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	0.86% 0.02mg	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	9.92% 69.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Fresh Orange juice per 5 oz

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

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

• 5 ounces of Spinach have 46.9 times more Vitamin A, 6.3 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9, 50.8 times more Vitamin E and 4829 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.9 times more Vitamin B5 and 1.8 times more Vitamin C than Raw Spinach.
• Both Spinach and Fresh Orange juice provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Spinach as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Spinach have 9 times more Calcium, 3 times more Copper, 13.6 times more Iron, 7.2 times more Magnesium, 64.1 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 79 times more Sodium and 10.6 times more Zinc than Fresh Orange juice.
• Both Spinach and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Spinach as well as Raw Orange juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach have 12.5 times more Omega 3, 11 times more Fiber and 4.1 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.9 times more Carbohydrate, 20 times more Sugars and 14.1 times more Fructose than Raw Spinach.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Spinach as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in five ounces.