Lets compare vitamin content per 14 ounces of Frozen Spinach vs Navel Oranges:
Unprepared Frozen Spinach has 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.
While Raw Navel Oranges contain 2.8 times more Vitamin B5 and 10.7 times more Vitamin C than Unprepared Frozen Spinach.
Both Unprepared Frozen Spinach and Raw Navel Oranges have similar amounts of Vitamin B3 per 14 oz.
Both Unprepared Frozen 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 Frozen Spinach vs Navel Oranges:
Unprepared Frozen Spinach has 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 Unprepared Frozen Spinach and Raw Navel Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Unprepared Frozen Spinach has 9.1 times more Omega 3, 1.3 times more Fiber and 4 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Energy, 3 times more Carbohydrate, 13.1 times more Sugars and 12.5 times more Fructose than Unprepared Frozen Spinach.
Both Unprepared Frozen Spinach as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.