Nutrient Comparison: Cooked Malabar Spinach VS Navel Oranges per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Malabar Spinach versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Malabar Spinach vs Navel Oranges:
- 14 ounces of Cooked Malabar Spinach have 4.8 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B9 than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 1.9 times more Vitamin B5 and 10 times more Vitamin C than Cooked Malabar Spinach.
- Both Cooked Malabar Spinach and Navel Oranges provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
- Both Cooked Malabar Spinach as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Malabar Spinach vs Navel Oranges:
- 14 ounces of Cooked Malabar Spinach have 2.9 times more Calcium, 2.8 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 8.8 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 55 times more Sodium and 3.8 times more Zinc than Navel Oranges.
- Both Cooked Malabar Spinach and Navel Oranges contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Cooked Malabar Spinach as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Malabar Spinach have 3.3 times more Protein than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 4.6 times more Carbohydrate than Cooked Malabar Spinach.
- Both Cooked Malabar Spinach and Navel Oranges offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Cooked Malabar Spinach as well as Raw Navel Oranges provide inadequate amounts of Energy in 14 ounces.