Comparing Nutrients in 14 ounces Ground Mustard Seed VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ground Mustard Seed	Valencia Oranges	Recommended Dietary Allowance
Energy	69.5% 2016kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	941% 15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	36.3% 47g	130g per day for Men 19-50 years
Sugars	37% 27g	NA	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	0.11% 0.079g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.6g	NA	g per day for Men 19-50 years
Fiber	127% 48.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	185% 104g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	19.2% 0.25mg	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	161% 643μg	38.7% 155μg	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	31.3% 28mg	214% 192mg	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	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Valencia Oranges	Recommended Dietary Allowance
Calcium	106% 1056mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	16.3% 0.15mg	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	457% 36.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	3.97% 0.091mg	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	469% 3286mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.57% 21g	9.26% 343g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 17.3 times more Vitamin B3, 3.2 times more Vitamin B5, 6.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A and 6.8 times more Vitamin C than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Mustard Seed Spices have 6.7 times more Calcium, 17.4 times more Copper, 102.3 times more Iron, 37 times more Magnesium, 106.4 times more Manganese, 48.7 times more Phosphorus, 4.1 times more Potassium and 101.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.4 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices have 10.4 times more Energy, 120.8 times more Fat, 56.8 times more Saturated Fat, 237 times more Omega 3, 134.6 times more Omega 6, 2.4 times more Carbohydrate, 4.9 times more Fiber and 25.1 times more Protein than Raw Valencia Oranges.
• Both Ground Mustard Seed Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.