Comparing Nutrients in 100 calories Fresh Orange juice VS Boiled Spinach

Weight per 100 calories

• Fresh Orange juice: 222g
• Boiled Spinach: 435g

Fresh Orange juice has 2 times more energy per 100g than Boiled Spinach. It has low energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Fresh Orange juice or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	2.58% 1.87g	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	6.5% 4.7g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	1.17% 0.44g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	2.78% 1.56g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	253% 2278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	81% 1.05mg	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	16.7% 66.7μg	159% 635μg	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	123% 111mg	47.3% 42.6mg	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	0.59% 0.089mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Spinach	Recommended Dietary Allowance
Calcium	2.44% 24.4mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.1% 164μg	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	5.56% 0.44mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	5.82% 24.4mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	177% 4.07mg	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	5.4% 37.8mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	59.6% 2026mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.22mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	5.3% 196g	10.7% 397g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Boiled Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fresh Orange juice or Boiled Spinach?

Lets compare vitamin content per 100 calories of Fresh Orange juice vs Boiled Spinach:

• 100 calories of Fresh Orange juice have 2.6 times more Vitamin C than Boiled Spinach.
• While 100 kcal of Boiled and Drained Spinach contain 102.5 times more Vitamin A, 2.1 times more Vitamin B1, 15.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 11.8 times more Vitamin B6, 9.5 times more Vitamin B9, 101.7 times more Vitamin E and 9657.4 times more Vitamin K than Raw Orange juice.
• 100 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Fresh Orange juice vs Boiled Spinach:

• 100 kcal of Boiled and Drained Spinach contain 24.2 times more Calcium, 7.7 times more Copper, 34.9 times more Iron, 15.5 times more Magnesium, 130.7 times more Manganese, 6.4 times more Phosphorus, 4.6 times more Potassium, 29.3 times more Selenium, 137 times more Sodium, 29.7 times more Zinc and 2 times more Water than Raw Orange juice.
• 100 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fresh Orange juice have 1.4 times more Carbohydrate and 10 times more Sugars than Boiled Spinach.
• While 100 kcal of Boiled and Drained Spinach contain 16.4 times more Omega 3, 23.5 times more Fiber and 8.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled Spinach offer comparable quantities of Energy per 100 calories.
• 100 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in 100 calories.