Lets compare vitamin content per 100 grams of Navel Oranges vs Boiled Spinach:
Raw Navel Oranges have 1.8 times more Vitamin B5 and 6 times more Vitamin C than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 43.7 times more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Spinach have similar amounts of Vitamin B3 per 100 g.
Both Raw Navel Oranges as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Boiled Spinach:
Boiled and Drained Spinach contains 3.2 times more Calcium, 4.5 times more Copper, 27.5 times more Iron, 7.9 times more Magnesium, 32.2 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, more Selenium, 70 times more Sodium and 9.5 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Spinach have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 2.1 times more Energy, 3.3 times more Carbohydrate and 19.8 times more Sugars than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 10.2 times more Omega 3 and 3.3 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Spinach have similar amounts of Fiber per 100 g.
Both Raw Navel Oranges as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.