Lets compare vitamin content per 100 grams of Navel Oranges vs Boiled Mustard Spinach:
Raw Navel Oranges have 1.7 times more Vitamin B1 and 2.2 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 34.2 times more Vitamin A and 2.1 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Mustard Spinach have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 100 g.
Both Raw Navel Oranges as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Boiled Mustard Spinach:
Raw Navel Oranges have 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 3.7 times more Calcium, 1.3 times more Copper, 6.2 times more Iron, 9.3 times more Manganese, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Mustard Spinach have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 3.1 times more Energy and 4.5 times more Carbohydrate than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 1.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Mustard Spinach have similar amounts of Fiber per 100 g.
Both Raw Navel Oranges as well as Boiled and Drained Mustard Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.