Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Valencia Oranges	Canned Spinach	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Spinach	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.3% 0.2mg	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	19.3% 77.4μg	48.6% 194μg	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	107% 96mg	31.5% 28.4mg	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	NA	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Spinach	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	39.7% 0.36mg	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	2.23% 0.18mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	51.5% 1.2mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Canned Spinach:

• 7 ounces of Valencia Oranges have 5.4 times more Vitamin B1, 5.3 times more Vitamin B5 and 3.4 times more Vitamin C than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 40.8 times more Vitamin A, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Valencia Oranges as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Spinach:

• 7 oz of Canned Spinach, Solids with Salt contain 3.2 times more Calcium, 4.9 times more Copper, 25.6 times more Iron, 7.6 times more Magnesium, 26 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.5 times more Carbohydrate than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 11.1 times more Omega 3 and 2.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.