Comparing Nutrients in 300 calories Oranges with Peel VS Mustard Spinach
Weight per 300 calories
Oranges with Peel
476g
Mustard Spinach
1364g
Oranges with Peel have 2.9 times more energy per 100g than Mustard Spinach. It has low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Mustard Spinach?
Oranges With Peel VS Mustard Spinach Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oranges with Peel or Mustard Spinach?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Mustard Spinach:
300 kcal of Raw Mustard Spinach contain 109 times more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.7 times more Vitamin B6, 15.2 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Oranges with Peel .
Both Raw Oranges with Peel as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Mustard Spinach:
300 kcal of Raw Mustard Spinach contain 8.6 times more Calcium, 3.8 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus, 6.6 times more Potassium, 3.3 times more Selenium, 30.1 times more Sodium, 4.4 times more Zinc and 3.2 times more Water than Raw Oranges with Peel .
300 calories of Oranges with Peel lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Oranges with Peel have 1.4 times more Carbohydrate than Mustard Spinach.
While 300 kcal of Raw Mustard Spinach contain 4.8 times more Omega 3, 1.8 times more Fiber and 4.8 times more Protein than Raw Oranges with Peel .
Both Oranges with Peel and Mustard Spinach offer comparable quantities of Energy per 300 calories.
300 calories of Oranges with Peel provide inadequate amounts of Omega 3
Both Raw Oranges with Peel as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 300 calories.