Nutrient Comparison: Oranges with Peel VS Boiled Escarole per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Boiled Escarole:
- 14 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 21.5 times more Vitamin C than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain 7.2 times more Vitamin A, 2.5 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Escarole provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Raw Oranges with Peel as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Boiled Escarole:
- 14 ounces of Oranges with Peel have 1.5 times more Calcium than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain 1.5 times more Copper and 6.3 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Escarole contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 4.2 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Boiled Escarole.
- Both Oranges with Peel and Boiled Escarole offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Boiled Escarole provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.