Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Canned Orange Juice	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	24% 17.4g	0.9% 0.65g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	12.2% 0.16mg	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	12% 47.6μg	28.8% 115μg	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	66.4% 59.7mg	29.8% 26.8mg	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	2.65% 0.4mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	2% 20mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	42.5% 0.98mg	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	4.8% 33.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Spinach with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Canned Spinach with Liquids and Salt:

• 7 ounces of Canned Orange Juice have 2.2 times more Vitamin B1, 4.7 times more Vitamin B5 and 2.2 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 44.9 times more Vitamin A, 5 times more Vitamin B2, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 8 times more Vitamin E and 3808 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Canned Spinach with Liquids and Salt:

• 7 oz of Canned Spinach Solids and Liquids with Salt contain 8.3 times more Calcium, 5.3 times more Copper, 15.8 times more Iron, 5.6 times more Magnesium, 23.5 times more Manganese, 1.9 times more Phosphorus, 12 times more Selenium, 79.8 times more Sodium and 10.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Spinach with Liquids and Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.8 times more Carbohydrate and 26.5 times more Sugars than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 17.4 times more Omega 3, 5.3 times more Fiber and 3.1 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.