Comparing Nutrients in 14 ounces Navel Oranges VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Navel Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.75% 1.27g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	33% 0.43mg	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	33.7% 135μg	69.5% 278μg	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	261% 235mg	61% 54.8mg	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	3.97% 0.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1108% 1330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25.6% 0.23mg	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	6.45% 0.52mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	50.7% 1.17mg	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	13% 91mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked Frozen Mustard Greens with Salt:

• Raw Navel Oranges have 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 16.3 times more Vitamin B5 and 4.3 times more Vitamin C than Boiled Frozen Mustard Greens, drained with Salt.
• While Boiled Frozen Mustard Greens, drained with Salt contain 29.5 times more Vitamin A, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Navel Oranges as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Cooked Frozen Mustard Greens with Salt:

• Boiled Frozen Mustard Greens, drained with Salt contain 2.3 times more Calcium, 1.5 times more Copper, 8.6 times more Iron, 10.1 times more Manganese, more Selenium, 261 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.6 times more Energy, 4 times more Carbohydrate and 26.6 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• While Boiled Frozen Mustard Greens, drained with Salt contain 2.4 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.