Nutrient Comparison: Oranges with Peel VS Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of 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 Mustard Spinach:
- 14 ounces of Oranges with Peel have 1.5 times more Vitamin B1 and 1.9 times more Vitamin B5 than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 38.1 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 5.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Mustard Spinach:
- 14 ounces of Oranges with Peel have 1.3 times more Magnesium than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 3 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus and 2.3 times more Potassium than Raw Oranges with Peel .
- Both Oranges with Peel and Mustard Spinach contain similar levels of Water per 14 ounces.
- Both Raw Oranges with Peel as well as Raw 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 2.9 times more Energy, 4 times more Carbohydrate and 1.6 times more Fiber than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 1.7 times more Protein than Raw Oranges with Peel .
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.