Lets compare vitamin content per 14 ounces of Navel Oranges vs Mustard Spinach:
Raw Navel Oranges have 1.5 times more Vitamin B5 than Raw Mustard Spinach.
While Raw Mustard Spinach contains 41.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Mustard Spinach have similar amounts of Vitamin B1 per 14 oz.
Both Raw Navel Oranges as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Mustard Spinach:
Raw Mustard Spinach contains 4.9 times more Calcium, 1.9 times more Copper, 11.5 times more Iron, 14 times more Manganese, 2.7 times more Potassium, more Selenium, 21 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Mustard Spinach have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Navel Oranges have 2.2 times more Energy and 3.2 times more Carbohydrate than Raw Mustard Spinach.
While Raw Mustard Spinach contains 3 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Mustard Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.