Lets compare vitamin content per 14 ounces of Navel Oranges vs Frozen Spinach:
Raw Navel Oranges have 2.8 times more Vitamin B5 and 10.7 times more Vitamin C than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 48.8 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9, 19.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Unprepared Frozen Spinach have similar amounts of Vitamin B3 per 14 oz.
Both Raw Navel Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Frozen Spinach:
Unprepared Frozen Spinach contains 3 times more Calcium, 3.7 times more Copper, 14.5 times more Iron, 6.8 times more Magnesium, 24.3 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, more Selenium, 74 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Unprepared Frozen Spinach have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Navel Oranges have 1.7 times more Energy, 3 times more Carbohydrate, 13.1 times more Sugars and 12.5 times more Fructose than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 9.1 times more Omega 3, 1.3 times more Fiber and 4 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.