Nutrient Comparison: Navel Oranges VS Boiled Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Boiled Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Mustard Spinach:
- 14 ounces of Navel Oranges have 1.7 times more Vitamin B1 and 2.2 times more Vitamin B5 than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 34.2 times more Vitamin A and 2.1 times more Vitamin B9 than Raw Navel Oranges.
- Both Navel Oranges and Boiled Mustard Spinach provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
- Both Raw Navel Oranges as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Boiled Mustard Spinach:
- 14 ounces of Navel Oranges have 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 3.7 times more Calcium, 1.3 times more Copper, 6.2 times more Iron, 9.3 times more Manganese and 1.7 times more Potassium than Raw Navel Oranges.
- Both Navel Oranges and Boiled Mustard Spinach contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium
- Both Raw Navel Oranges as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 4.5 times more Carbohydrate than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 1.9 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Boiled Mustard Spinach offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Raw Navel Oranges as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in 14 ounces.