Nutrient Comparison: Canned Spinach VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Spinach versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Spinach vs Oranges with Peel :
- 14 ounces of Canned Spinach have 37.7 times more Vitamin A, 2.8 times more Vitamin B2 and 3.3 times more Vitamin B9 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 6.3 times more Vitamin B1, 1.3 times more Vitamin B3, 7 times more Vitamin B5 and 5 times more Vitamin C than Canned Spinach, Solids with Salt.
- Both Canned Spinach and Oranges with Peel provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Canned Spinach, Solids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Canned Spinach vs Oranges with Peel :
- 14 ounces of Canned Spinach have 1.8 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 161 times more Sodium and 4.2 times more Zinc than Oranges with Peel .
- Both Canned Spinach and Oranges with Peel 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 Canned Spinach have 11.1 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.7 times more Energy, 4.6 times more Carbohydrate and 1.9 times more Fiber than Canned Spinach, Solids with Salt.
- 14 ounces of Canned Spinach provide inadequate amounts of Energy
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- Both Canned Spinach, Solids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.