Lets compare vitamin content per 14 ounces of Canned Spinach vs Oranges:
Canned Spinach, Solids with Salt have 44.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 5.4 times more Vitamin B1, 5.3 times more Vitamin B5 and 3.7 times more Vitamin C than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Spinach vs Oranges:
Canned Spinach, Solids with Salt have 3.2 times more Calcium, 4 times more Copper, 23 times more Iron, 7.6 times more Magnesium, 23.9 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Oranges.
Both Canned Spinach, Solids with Salt and Raw Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned Spinach, Solids with Salt have 25.4 times more Omega 3 and 3 times more Protein than Raw Oranges.
While Raw Oranges contain 2 times more Energy, 3.5 times more Carbohydrate and 23.4 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Raw Oranges have similar amounts of Fiber per 14 oz.
Both Canned Spinach, Solids with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.