Nutrient Comparison: Boiled Mustard Spinach VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Mustard Spinach versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Mustard Spinach vs Oranges with Peel :
- 14 ounces of Boiled Mustard Spinach have 31.5 times more Vitamin A, 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.4 times more Vitamin B1 and 2.8 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
- Both Boiled Mustard Spinach and Oranges with Peel provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Boiled and Drained Mustard Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Boiled Mustard Spinach vs Oranges with Peel :
- 14 ounces of Boiled Mustard Spinach have 2.3 times more Calcium and 1.5 times more Potassium than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2 times more Magnesium than Boiled and Drained Mustard Spinach.
- Both Boiled Mustard Spinach and Oranges with Peel contain similar levels of Copper, Iron, Phosphorus and Water per 14 ounces.
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium
- Both Boiled and Drained Mustard Spinach as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Mustard Spinach have 1.3 times more Protein than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 3.9 times more Energy, 5.5 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Mustard Spinach.
- 14 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy