Comparing Nutrients in 1 kilogram Mustard Spinach VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mustard Spinach	Florida Oranges	Recommended Dietary Allowance
Energy	7.6% 220kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	39.3% 22g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Florida Oranges	Recommended Dietary Allowance
Vitamin A	550% 4950μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	39.2% 0.51mg	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	398% 1590μg	42.5% 170μg	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	1444% 1300mg	500% 450mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Florida Oranges	Recommended Dietary Allowance
Calcium	210% 2100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	43.3% 0.39mg	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	188% 15mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	10.4% 0.24mg	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	40% 280mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25% 922g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Mustard Spinach vs Florida Oranges:

• 1 kilogram of Mustard Spinach has 45 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 9.4 times more Vitamin B9 and 2.9 times more Vitamin C than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin B5 than Raw Mustard Spinach.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Mustard Spinach as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mustard Spinach vs Florida Oranges:

• 1 kilogram of Mustard Spinach has 4.9 times more Calcium, 1.9 times more Copper, 16.7 times more Iron, 17 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Potassium than Florida Oranges.
• Both Mustard Spinach and Florida Oranges contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Mustard Spinach as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mustard Spinach has 3.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Mustard Spinach as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.