Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Oranges with Peel	Canned Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Spinach	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	31.5% 28.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Spinach	Recommended Dietary Allowance
Calcium	14% 139mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Canned Spinach:

• 7 ounces of Oranges with Peel have 6.3 times more Vitamin B1, 1.3 times more Vitamin B3, 7 times more Vitamin B5 and 5 times more Vitamin C than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 37.7 times more Vitamin A, 2.8 times more Vitamin B2 and 3.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Spinach provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Oranges with Peel as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Spinach:

• 7 oz of Canned Spinach, Solids with Salt contain 1.8 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 161 times more Sodium and 4.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.7 times more Energy, 4.6 times more Carbohydrate and 1.9 times more Fiber than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 11.1 times more Omega 3 and 2.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Canned Spinach provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in seven ounces.