Comparing Nutrients in 1 kilogram Cooked Frozen Mustard Greens with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	6.55% 190kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	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	24% 31g	119% 155g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	73.7% 28g	118% 45g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	393% 3540μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	101% 1010mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	140% 11mg	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	128% 2.94mg	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	34.3% 240mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	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	174% 2610mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.4% 938g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Mustard Greens with Salt 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 Cooked Frozen Mustard Greens with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 27.2 times more Vitamin A and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 20.6 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Mustard Greens with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 1.4 times more Calcium, 1.4 times more Iron and 130.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Potassium than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus and Water per one kilogram.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 1.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Boiled Frozen Mustard Greens, drained with Salt.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.