Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs Valencia Oranges:
Canned Spinach Solids and Liquids have 33.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.8 times more Vitamin B1, 6.6 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B3 per 14 oz.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Spinach with Liquids vs Valencia Oranges:
Canned Spinach Solids and Liquids have 2.1 times more Calcium, 3.1 times more Copper, 17.6 times more Iron, 5.6 times more Magnesium, 21.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned Spinach Solids and Liquids have 7.6 times more Omega 3 and 2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy and 4.1 times more Carbohydrate than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
Both Canned Spinach Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.