Comparing Nutrients in 1 kilogram Boiled Mustard Greens VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	8.97% 260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	119% 155g	130g per day for Men 19-50 years
Sugars	19.4% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	118% 45g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	687% 6180μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	71.5% 0.93mg	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	22.5% 90μg	75% 300μg	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	281% 253mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	119% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4939% 5927μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	118% 1180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	63.3% 0.57mg	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	109% 8.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	60% 420mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 918g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mustard Greens versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Mustard Greens vs Oranges with Peel :

• 1 kilogram of Boiled Mustard Greens has 47.5 times more Vitamin A and 1.3 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mustard Greens vs Oranges with Peel :

• 1 kilogram of Boiled Mustard Greens has 1.7 times more Calcium, 2.6 times more Copper, 1.9 times more Phosphorus and 2 times more Zinc than Oranges with Peel .
• Both Boiled Mustard Greens and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Mustard Greens as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mustard Greens has 2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Mustard Greens.
• 1 kilogram of Boiled Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Mustard Greens as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.