Comparing Nutrients in 1 kilogram Florida Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	16% 460kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	62% 20g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	216% 281g	130g per day for Men 19-50 years
Sugars	126% 91g	94% 68g	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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	63% 24g	321% 122g	38g per day for Men 19-50 years
Protein	12.5% 7g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	305% 3.97mg	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	42.5% 170μg	405% 1620μg	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	500% 450mg	79% 71mg	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	12% 1.8mg	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	43% 430mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	717% 6.45mg	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	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1064% 24.5mg	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	17% 120mg	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Ground Mustard Seed per 1 kg

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

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

• 1 kilogram of Florida Oranges has 6.3 times more Vitamin C than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.8 times more Vitamin B6, 9.5 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Ground Mustard Seed:

• 1 kilogram of Florida Oranges has 16.5 times more Water than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 6.2 times more Calcium, 16.5 times more Copper, 102.3 times more Iron, 37 times more Magnesium, 102 times more Manganese, 69 times more Phosphorus, 4.4 times more Potassium, 416.2 times more Selenium and 76 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Sugars than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 11 times more Energy, 172.6 times more Fat, 79.6 times more Saturated Fat, 344.7 times more Omega 3, 191 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 37.3 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein