Nutrient Comparison: Oranges with Peel VS Boiled Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Boiled 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 Spinach:
- 14 ounces of Oranges with Peel have 2.3 times more Vitamin B5 and 7.2 times more Vitamin C than Boiled Spinach.
- While 14 oz of Boiled and Drained Spinach contain 40.3 times more Vitamin A, 4.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Spinach provide similar amounts of Vitamin B1 and Vitamin B3 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 Spinach have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Boiled Spinach:
- 14 oz of Boiled and Drained Spinach contain 1.9 times more Calcium, 3.1 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium, 35 times more Sodium and 6.9 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Spinach contain similar levels of 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 2.7 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Fiber than Boiled Spinach.
- While 14 oz of Boiled and Drained Spinach contain 5.8 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 14 ounces of Boiled Spinach provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in 14 ounces.