Nutrient Comparison: Navel Oranges VS Cooked Frozen Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked Frozen Mustard Greens:
- 14 ounces of 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 Cooked Frozen Mustard Greens.
- While 14 oz of Boiled and Drained Frozen Mustard Greens 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 Navel Oranges and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- 14 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
- Both Raw Navel Oranges as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Cooked Frozen Mustard Greens:
- 14 oz of Boiled and Drained Frozen Mustard Greens contain 2.3 times more Calcium, 1.5 times more Copper, 8.6 times more Iron and 10.1 times more Manganese than Raw Navel Oranges.
- Both Navel Oranges and Cooked Frozen Mustard Greens contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
- Both Raw Navel Oranges as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 4 times more Carbohydrate and 26.6 times more Sugars than Cooked Frozen Mustard Greens.
- While 14 oz of Boiled and Drained Frozen Mustard Greens contain 1.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Raw Navel Oranges as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.