Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Valencia Oranges	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	586% 5270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	75.4% 0.98mg	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	98% 390μg	22.5% 90μg	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	539% 485mg	281% 253mg	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	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	109% 0.98mg	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	11.3% 0.9mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Mustard Greens with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 2.1 times more Vitamin B1, 2.1 times more Vitamin B5, 4.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 43.9 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Mustard Greens with Salt contains 3 times more Calcium, 2.6 times more Copper, 9.7 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Mustard Greens with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.6 times more Carbohydrate and 1.3 times more Fiber than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 2.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.