Comparing Nutrients in 1 kilogram Oranges with Peel VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	21.7% 630kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	118% 45g	105% 40g	38g per day for Men 19-50 years
Protein	23.2% 13g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	70% 700mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Prepared Yellow Mustard per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Prepared Yellow Mustard:

• 1 kilogram of Oranges with Peel has 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 236.7 times more Vitamin C than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 1.8 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Prepared Yellow Mustard:

• 1 kilogram of Oranges with Peel has 1.3 times more Potassium than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 1.3 times more Copper, 2 times more Iron, 3.4 times more Magnesium, 4.9 times more Phosphorus, 47.9 times more Selenium, 552 times more Sodium and 5.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.7 times more Carbohydrate than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 11.1 times more Fat, 23.4 times more Omega 3, 8.3 times more Omega 6 and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6