Comparing Nutrients in 14 ounces Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	6.43% 187kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	36% 46.6g	85.8% 111g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	127% 48.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	235% 211mg	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	4.76% 0.71mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	16% 159mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Ground Mustard Seed:

• Raw Oranges have 5.5 times more Vitamin A and 7.5 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 16.8 times more Vitamin B3, 3.2 times more Vitamin B5, 6.6 times more Vitamin B6, 5.4 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Ground Mustard Seed:

• Raw Oranges have 16.5 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 6.7 times more Calcium, 14.3 times more Copper, 92.1 times more Iron, 37 times more Magnesium, 97.9 times more Manganese, 59.1 times more Phosphorus, 4.1 times more Potassium, 416.2 times more Selenium and 86.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.4 times more Sugars than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 10.8 times more Energy, 302 times more Fat, 132.6 times more Saturated Fat, 541.7 times more Omega 3, 328.9 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 27.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.