Lets compare vitamin content per 5 ounces of Canned Spinach vs Navel Oranges:
Canned Spinach, Solids with Salt have 40.8 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, 12.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 4.3 times more Vitamin B1, 5.6 times more Vitamin B5 and 4.1 times more Vitamin C than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Raw Navel Oranges have similar amounts of Vitamin B3 per 5 oz.
Both Canned Spinach, Solids with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Canned Spinach vs Navel Oranges:
Canned Spinach, Solids with Salt have 3 times more Calcium, 4.6 times more Copper, 17.7 times more Iron, 6.9 times more Magnesium, 20.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, more Selenium, 322 times more Sodium and 5.8 times more Zinc than Raw Navel Oranges.
Both Canned Spinach, Solids with Salt and Raw Navel Oranges have similar amounts of Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Canned Spinach, Solids with Salt have 19.8 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Energy, 3.7 times more Carbohydrate and 21.3 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
Both Canned Spinach, Solids with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.