Nutrient Comparison: Oranges with Peel VS Canned Spinach with Liquids and Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Canned Spinach with Liquids and Salt:
- 14 ounces of Oranges with Peel have 5.6 times more Vitamin B1, 1.8 times more Vitamin B3, 8.7 times more Vitamin B5 and 5.3 times more Vitamin C than Canned Spinach with Liquids and Salt.
- While 14 oz of Canned Spinach Solids and Liquids with Salt contain 31.1 times more Vitamin A, 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- 14 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
- Both Raw Oranges with Peel as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Canned Spinach with Liquids and Salt:
- 14 oz of Canned Spinach Solids and Liquids with Salt contain 2 times more Copper, 2 times more Iron, 4 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Selenium, 159.5 times more Sodium and 3.8 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Canned Spinach with Liquids and Salt contain similar levels of Calcium, Potassium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 3.3 times more Energy, 5.3 times more Carbohydrate and 2.8 times more Fiber than Canned Spinach with Liquids and Salt.
- While 14 oz of Canned Spinach Solids and Liquids with Salt contain 7.6 times more Omega 3 and 1.6 times more Protein than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 14 ounces of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 14 ounces.