Lets compare vitamin content per 14 ounces of Boiled Mustard Spinach vs Valencia Oranges:
Boiled and Drained Mustard Spinach has 34.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Vitamin B1 and 2.1 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Mustard Spinach vs Valencia Oranges:
Boiled and Drained Mustard Spinach has 4 times more Calcium, 1.4 times more Copper, 8.9 times more Iron, 11.7 times more Manganese, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Magnesium than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Mustard Spinach has 1.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.1 times more Energy and 4.2 times more Carbohydrate than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.