Nutrient Comparison: Navel Oranges VS Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Spinach:
- 14 ounces of Navel Oranges have 4 times more Vitamin B5 and 2.1 times more Vitamin C than Spinach.
- While 14 oz of Raw Spinach contain 39.1 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 5.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Spinach provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- 14 ounces of Spinach have insufficient amounts of Vitamin B5
- Both Raw Navel Oranges as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Spinach:
- 14 oz of Raw Spinach contain 2.3 times more Calcium, 3.3 times more Copper, 20.8 times more Iron, 7.2 times more Magnesium, 30.9 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 79 times more Sodium and 6.6 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Spinach contain similar levels of 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 Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 3.5 times more Carbohydrate, 20.2 times more Sugars and 15 times more Fructose than Spinach.
- While 14 oz of Raw Spinach contain 15.3 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Spinach offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
- Both Raw Navel Oranges as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.