Comparing Nutrients in 100 calories Oranges with Peel VS Cooked Frozen Mustard Greens with Salt

Weight per 100 calories

• Oranges with Peel: 159g
• Cooked Frozen Mustard Greens with Salt: 526g

Oranges with Peel have 3.3 times more energy per 100g than Cooked Frozen Mustard Greens with Salt. It has low energy density when compared to other foods. Boiled Frozen Mustard Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cooked Frozen Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	2.32% 1.7g	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	18.8% 7.14g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	207% 1863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	43.7% 0.57mg	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	12% 47.6μg	92% 368μg	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	125% 113mg	80.7% 72.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1470% 1764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	34% 0.31mg	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	16% 1.27mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	16.3% 68.4mg	420mg per day for Men 19-50 years
Manganese	NA	67.3% 1.55mg	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	5% 35mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	92% 1374mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	9.57% 1.05mg	11mg per day for Men 19-50 years
Water	3.53% 131g	13.3% 494g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Frozen Mustard Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cooked Frozen Mustard Greens with Salt?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cooked Frozen Mustard Greens with Salt:

• 100 calories of Oranges with Peel have 6.2 times more Vitamin B5 and 1.6 times more Vitamin C than Cooked Frozen Mustard Greens with Salt.
• While 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 90.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Oranges with Peel .
• 100 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Cooked Frozen Mustard Greens with Salt:

• 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 4.8 times more Calcium, 3.4 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 3.6 times more Phosphorus, 2.4 times more Potassium, 2.8 times more Selenium, 432.7 times more Sodium, 6 times more Zinc and 3.8 times more Water than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.5 times more Carbohydrate than Cooked Frozen Mustard Greens with Salt.
• While 100 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 4.6 times more Omega 3, 2.1 times more Fiber and 5.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in 100 calories.