Comparing Nutrients in 7 ounces Canned Spinach VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Spinach	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	17% 22g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	108% 972μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	4.73% 0.062mg	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	48.6% 194μg	12% 47.6μg	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	31.5% 28.4mg	66.4% 59.7mg	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	25.7% 3.85mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	763% 916μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Canned Orange Juice	Recommended Dietary Allowance
Calcium	25.2% 252mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	57% 4.56mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	1.8% 0.042mg	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	12.5% 87.3mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Canned Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Spinach vs Canned Orange Juice:

• 7 ounces of Canned Spinach have 54.4 times more Vitamin A, 6.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B6, 4.1 times more Vitamin B9, 9.7 times more Vitamin E and 4616 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.4 times more Vitamin B1, 3.8 times more Vitamin B5 and 2.1 times more Vitamin C than Canned Spinach, Solids with Salt.
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Spinach, Solids with Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Spinach vs Canned Orange Juice:

• 7 ounces of Canned Spinach have 12.7 times more Calcium, 8.2 times more Copper, 23 times more Iron, 7.6 times more Magnesium, 28.4 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, 14 times more Selenium, 80.5 times more Sodium and 11.5 times more Zinc than Canned Orange Juice.
• Both Canned Spinach and Canned Orange Juice 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 Spinach have 25.4 times more Omega 3, 8 times more Fiber and 4.1 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.2 times more Carbohydrate and 21.9 times more Sugars than Canned Spinach, Solids with Salt.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Spinach, Solids with Salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in seven ounces.