Nutrient Comparison: Navel Oranges VS New Zealand Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs New Zealand Spinach:
- 14 ounces of Navel Oranges have 1.7 times more Vitamin B1, 2.3 times more Vitamin B9 and 2 times more Vitamin C than New Zealand Spinach.
- While 14 oz of Raw New Zealand Spinach contain 2.5 times more Vitamin B2, 3.8 times more Vitamin B6, 9.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and New Zealand Spinach provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
- Both Raw Navel Oranges as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs New Zealand Spinach:
- 14 ounces of Navel Oranges have 1.3 times more Potassium than New Zealand Spinach.
- While 14 oz of Raw New Zealand Spinach contain 1.3 times more Calcium, 2.4 times more Copper, 6.2 times more Iron, 3.5 times more Magnesium, 22 times more Manganese, 130 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and New Zealand Spinach contain similar levels of Phosphorus and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Navel Oranges as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 5 times more Carbohydrate, 29.3 times more Sugars and 1.5 times more Fiber than New Zealand Spinach.
- While 14 oz of Raw New Zealand Spinach contain 7.3 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
- 14 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
- Both Raw Navel Oranges as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.