Nutrient Comparison: Oranges with Peel VS Boiled Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Mustard Spinach:
- 14 ounces of Oranges with Peel have 2.4 times more Vitamin B1 and 2.8 times more Vitamin B5 than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 31.5 times more Vitamin A and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Mustard Spinach provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Boiled Mustard Spinach:
- 14 ounces of Oranges with Peel have 2 times more Magnesium and 1.2 times more Phosphorus than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 2.3 times more Calcium and 1.5 times more Potassium than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Mustard Spinach contain similar levels of Copper, Iron and Water per 14 ounces.
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium
- Both Raw Oranges with Peel 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 Oranges with Peel have 3.9 times more Energy, 5.5 times more Carbohydrate and 2.3 times more Fiber than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 1.3 times more Protein than Raw Oranges with Peel .
- 14 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy