Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Canned Orange Juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	24% 17.4g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.42g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	62% 1.42mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Canned Orange Juice have 2.4 times more Vitamin B5 and 13.7 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 67 times more Vitamin A, 2 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B6, 5 times more Vitamin B9, 17.7 times more Vitamin E and 5407 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 15.3 times more Calcium, 7.3 times more Copper, 19.6 times more Iron, 8.2 times more Magnesium, 34.1 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 55 times more Selenium, 80.5 times more Sodium and 12.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of 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 2.3 times more Carbohydrate, 17.2 times more Sugars and 27 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 12.3 times more Omega 3, 12.3 times more Fiber and 5.9 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 Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.