Comparing Nutrients in 14 ounces Fresh Orange juice VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Fresh Orange juice	Ground Mustard Seed	Recommended Dietary Allowance
Energy	6.16% 179kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	138% 23.5g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	46% 33.3g	37% 27g	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	0.11% 0.079g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 14.6g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	127% 48.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	121% 1.58mg	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	161% 643μg	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	31.3% 28mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	284% 2.56mg	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	9.92% 0.79mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	422% 9.7mg	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	469% 3286mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Ground Mustard Seed per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Ground Mustard Seed:

• 14 ounces of Fresh Orange juice have 7 times more Vitamin C than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 8.9 times more Vitamin B1, 8.7 times more Vitamin B2, 11.8 times more Vitamin B3, 4.3 times more Vitamin B5, 9.9 times more Vitamin B6, 5.4 times more Vitamin B9, 126.8 times more Vitamin E and 54 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Ground Mustard Seed:

• 14 ounces of Fresh Orange juice have 16.8 times more Water than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 24.2 times more Calcium, 14.7 times more Copper, 46.1 times more Iron, 33.6 times more Magnesium, 174.9 times more Manganese, 48.7 times more Phosphorus, 3.7 times more Potassium, 2081 times more Selenium and 121.6 times more Zinc than Raw Orange juice.
• 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 1.2 times more Sugars and 106 times more Fructose than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 11.3 times more Energy, 181.2 times more Fat, 82.9 times more Saturated Fat, 344.7 times more Omega 3, 204.2 times more Omega 6, 2.7 times more Carbohydrate, 61 times more Fiber and 37.3 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