Lets compare vitamin content per 14 ounces of Boiled Mustard Spinach vs Navel Oranges:
Boiled and Drained Mustard Spinach has 34.2 times more Vitamin A, 1.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Vitamin B1 and 2.2 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Mustard Spinach vs Navel Oranges:
Boiled and Drained Mustard Spinach has 3.7 times more Calcium, 1.3 times more Copper, 6.2 times more Iron, 9.3 times more Manganese, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Navel Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Mustard Spinach has 1.9 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 3.1 times more Energy and 4.5 times more Carbohydrate than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.