Comparing Nutrients in 14 ounces Fresh Orange juice VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	6.16% 179kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	17.8% 23g	130g per day for Men 19-50 years
Sugars	46% 33.3g	5.04% 3.65g	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	11.6% 8.4g	1.26% 0.91g	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	% 7.2g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 0.83g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21.4% 0.28mg	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	29.8% 119μg	6.95% 27.8μg	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	220% 198mg	1.32% 1.2mg	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	1.06% 0.16mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	9.92% 0.79mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	73% 1.67mg	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	9.64% 67.5mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Prepared Yellow Mustard per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Prepared Yellow Mustard:

• 14 ounces of Fresh Orange juice have 4.3 times more Vitamin B9 and 166.7 times more Vitamin C than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9 times more Vitamin E than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Prepared Yellow Mustard:

• 14 ounces of Fresh Orange juice have 1.3 times more Potassium than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 5.7 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 30.1 times more Manganese, 6.4 times more Phosphorus, 335 times more Selenium, 1104 times more Sodium and 12.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Prepared Yellow Mustard contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 1.8 times more Carbohydrate, 9.1 times more Sugars and 9.2 times more Fructose than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.3 times more Energy, 16.7 times more Fat, 34 times more Omega 3, 12.5 times more Omega 6, 20 times more Fiber and 5.3 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein