Nutrient Comparison: Oranges with Peel VS Cooked Malabar Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cooked Malabar Spinach:
- 14 ounces of Oranges with Peel have 2.4 times more Vitamin B5 and 12 times more Vitamin C than Cooked Malabar Spinach.
- While 14 oz of Cooked Malabar Spinach contain 4.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Cooked Malabar Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Cooked Malabar Spinach:
- 14 oz of Cooked Malabar Spinach contain 1.8 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 27.5 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Cooked Malabar Spinach contain similar levels of Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 2.7 times more Energy, 5.7 times more Carbohydrate and 2.1 times more Fiber than Cooked Malabar Spinach.
- While 14 oz of Cooked Malabar Spinach contain 2.3 times more Protein than Raw Oranges with Peel .
- 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy