Comparing Nutrients in 1 kilogram Mustard Greens VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	9.3% 270kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	36% 46.7g	91% 119g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	84.2% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	51% 28.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	168% 1510μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	48.5% 0.63mg	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	30% 120μg	98% 390μg	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	778% 700mg	539% 485mg	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	2146% 2575μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	115% 1150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	41% 0.37mg	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	205% 16.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	83% 580mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mustard Greens vs Valencia Oranges:

• Raw Mustard Greens have 12.6 times more Vitamin A, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Vitamin B9 than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Mustard Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mustard Greens vs Valencia Oranges:

• Raw Mustard Greens have 2.9 times more Calcium, 4.5 times more Copper, 18.2 times more Iron, 3.2 times more Magnesium, 3.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 4.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Mustard Greens and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Greens have 1.3 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Energy and 2.5 times more Carbohydrate than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
• Both Raw Mustard Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.