Nutrient Comparison: Oranges VS Canned Spinach with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges vs Canned Spinach with Liquids:
- 14 ounces of Oranges have 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.9 times more Vitamin C than Canned Spinach with Liquids.
- While 14 oz of Canned Spinach Solids and Liquids contain 36.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Oranges.
- 14 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- 14 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
- Both Raw Oranges as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oranges vs Canned Spinach with Liquids:
- 14 oz of Canned Spinach Solids and Liquids contain 2.1 times more Calcium, 2.6 times more Copper, 15.8 times more Iron, 5.6 times more Magnesium, 19.7 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium, more Sodium and 6 times more Zinc than Raw Oranges.
- Both Oranges and Canned Spinach with Liquids contain similar levels of Water per 14 ounces.
- 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges have 4 times more Carbohydrate and 28.3 times more Sugars than Canned Spinach with Liquids.
- While 14 oz of Canned Spinach Solids and Liquids contain 17.4 times more Omega 3 and 2.2 times more Protein than Raw Oranges.
- Both Oranges and Canned Spinach with Liquids offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Oranges provide inadequate amounts of Omega 3 and Protein
- Both Raw Oranges as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in 14 ounces.