Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared Yellow Mustard	Valencia Oranges	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	36.3% 47g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	26% 9.92g	38g per day for Men 19-50 years
Protein	26.5% 15g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	19.2% 0.25mg	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	6.95% 27.8μg	38.7% 155μg	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	1.32% 1.2mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Valencia Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	80% 6.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	3.97% 0.091mg	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	61.2% 429mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	NA	55μg per day for Men 19-50 years
Sodium	292% 4382mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9% 332g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared Yellow Mustard vs Valencia Oranges:

• Prepared Yellow Mustard has 2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A, 5.6 times more Vitamin B9 and 161.7 times more Vitamin C than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Prepared Yellow Mustard as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared Yellow Mustard vs Valencia Oranges:

• Prepared Yellow Mustard has 1.6 times more Calcium, 2 times more Copper, 17.9 times more Iron, 4.8 times more Magnesium, 18.3 times more Manganese, 6.4 times more Phosphorus, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• Both Prepared Yellow Mustard and Raw Valencia Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 1.2 times more Energy, 11.1 times more Fat, 23.4 times more Omega 3, 8.3 times more Omega 6, 1.6 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.