Lets compare vitamin content per 7 ounces of Mustard Spinach vs Navel Oranges:
Raw Mustard Spinach has 41.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Vitamin B5 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw Navel Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Raw Mustard Spinach as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Mustard Spinach vs Navel Oranges:
Raw Mustard Spinach has 4.9 times more Calcium, 1.9 times more Copper, 11.5 times more Iron, 14 times more Manganese, 1.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 21 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
Both Raw Mustard Spinach and Raw Navel Oranges have similar amounts of Magnesium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Mustard Spinach has 3 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Energy and 3.2 times more Carbohydrate than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.