Comparing Nutrients in 100 calories Mustard Spinach VS Oranges with Peel

Weight per 100 calories

• Mustard Spinach: 455g
• Oranges with Peel: 159g

Raw Oranges with Peel have 2.9 times more energy per unit of mass than Raw Mustard Spinach, which is low in comparison to other foods. Mustard Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Mustard Spinach or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mustard Spinach	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.5% 12.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	18% 10g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	250% 2250μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	181% 723μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Oranges with Peel	Recommended Dietary Allowance
Calcium	95% 955mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85.2% 6.8mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.64μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	11.3% 419g	3.53% 131g	3700g per day for Men 19-50 years

Mustard Spinach VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mustard Spinach or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Mustard Spinach vs Oranges with Peel :

• 100 calories of Mustard Spinach have 109 times more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.7 times more Vitamin B6, 15.2 times more Vitamin B9 and 5.2 times more Vitamin C than Oranges with Peel .
• Both Raw Mustard Spinach as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Mustard Spinach vs Oranges with Peel :

• 100 calories of Mustard Spinach have 8.6 times more Calcium, 3.8 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus, 6.6 times more Potassium, 3.3 times more Selenium, 30.1 times more Sodium, 4.4 times more Zinc and 3.2 times more Water than Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mustard Spinach have 4.8 times more Omega 3, 1.8 times more Fiber and 4.8 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mustard Spinach as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 calories.