Comparing Nutrients in 1 kilogram Fresh Orange juice VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	15.5% 450kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	21.4% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	45% 58.3g	130g per day for Men 19-50 years
Sugars	116% 84g	12.7% 9.2g	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	29.2% 21g	3.17% 2.3g	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	% 18g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 2.1g	g per day for Men 19-50 years
Fiber	5.26% 2g	105% 40g	38g per day for Men 19-50 years
Protein	12.5% 7g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	11% 100μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	54% 0.7mg	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	75% 300μg	17.5% 70μg	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	556% 500mg	3.33% 3mg	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	2.67% 0.4mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	11% 110mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	25% 2mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	183% 4.2mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 883g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Prepared Yellow Mustard per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Prepared Yellow Mustard:

• 1 kilogram of Fresh Orange juice has 4.3 times more Vitamin B9 and 166.7 times more Vitamin C than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9 times more Vitamin E than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Prepared Yellow Mustard:

• 1 kilogram of Fresh Orange juice has 1.3 times more Potassium than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 5.7 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 30.1 times more Manganese, 6.4 times more Phosphorus, 335 times more Selenium, 1104 times more Sodium and 12.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Prepared Yellow Mustard contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.8 times more Carbohydrate, 9.1 times more Sugars and 9.2 times more Fructose than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 1.3 times more Energy, 16.7 times more Fat, 34 times more Omega 3, 12.5 times more Omega 6, 20 times more Fiber and 5.3 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein