Comparing Nutrients in 1 pound Boiled Mustard Greens VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	NA	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	24% 9.07g	30% 11.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	311% 2803μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22% 0.29mg	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	10.2% 41μg	44.2% 177μg	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	128% 115mg	244% 220mg	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	54% 8.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	53.5% 535mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	18.6% 0.17mg	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	49.3% 3.95mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	27.2% 191mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.3% 416g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mustard Greens vs Valencia Oranges:

• Boiled and Drained Mustard Greens have 51.5 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.
• While Raw Valencia Oranges contain 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 and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mustard Greens vs Valencia Oranges:

• Boiled and Drained Mustard Greens have 3 times more Calcium, 3.9 times more Copper, 9.7 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Mustard Greens and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Mustard Greens have 1.4 times more Omega 3 and 2.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Energy and 2.6 times more Carbohydrate than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Mustard Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.