Comparing Nutrients in 100 grams Navel Oranges VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Navel Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.46% 0.33g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	6.15% 0.08mg	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	8.5% 34μg	14.5% 58μg	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	65.7% 59mg	15% 13.5mg	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	1% 0.15mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	13% 0.12mg	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	1.63% 0.13mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	21.4% 0.49mg	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	3.3% 23mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Spinach with Liquids and Salt per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Spinach with Liquids and Salt:

• 100 grams of Navel Oranges have 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 6.9 times more Vitamin B5 and 4.4 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 100 g of Canned Spinach Solids and Liquids with Salt contain 33.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Canned Spinach with Liquids and Salt:

• 100 g of Canned Spinach Solids and Liquids with Salt contain 1.9 times more Calcium, 3 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 17 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 319 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Spinach with Liquids and Salt contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 4.3 times more Carbohydrate, 25.8 times more Sugars and 1.4 times more Fiber than Canned Spinach with Liquids and Salt.
• While 100 g of Canned Spinach Solids and Liquids with Salt contain 13.6 times more Omega 3 and 2.3 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.