Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	24% 31g	130g per day for Men 19-50 years
Sugars	121% 87.6g	4.4% 3.2g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	73.7% 28g	38g per day for Men 19-50 years
Protein	12% 6.8g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	10% 90μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	83% 1.08mg	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	60% 240μg	175% 700μg	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	334% 301mg	153% 138mg	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	13.3% 2mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	10% 100mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	128% 2.94mg	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	24.3% 170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25.4% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Frozen Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cooked Frozen Mustard Greens:

• 1 kilogram of Canned Orange Juice has 11.3 times more Vitamin B5 and 2.2 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 39.3 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9, 6.8 times more Vitamin E and 3351 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cooked Frozen Mustard Greens:

• 1 kilogram of Canned Orange Juice has 1.3 times more Potassium than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 10.1 times more Calcium, 2.6 times more Copper, 11.2 times more Iron, 1.3 times more Magnesium, 14 times more Manganese and 1.4 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Mustard Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 3.5 times more Carbohydrate and 27.4 times more Sugars than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 9.3 times more Fiber and 3.3 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.