Comparing Nutrients in 1 pound Cooked Frozen Mustard Greens VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Mustard Greens	Navel Oranges	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	43.8% 57g	130g per day for Men 19-50 years
Sugars	2% 1.45g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Navel Oranges	Recommended Dietary Allowance
Vitamin A	178% 1606μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	27.6% 0.36mg	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	79.4% 318μg	38.6% 154μg	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	69.6% 62.6mg	298% 268mg	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	41% 6.12mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Navel Oranges	Recommended Dietary Allowance
Calcium	46% 458mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	19.7% 0.18mg	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	63.5% 5.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	5.7% 0.13mg	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	15.6% 109mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.5% 425g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Mustard Greens vs Navel Oranges:

• Boiled and Drained Frozen Mustard Greens have 29.5 times more Vitamin A, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 16.3 times more Vitamin B5 and 4.3 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Navel Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Mustard Greens vs Navel Oranges:

• Boiled and Drained Frozen Mustard Greens have 2.3 times more Calcium, 1.5 times more Copper, 8.6 times more Iron, 10.1 times more Manganese, more Selenium, 25 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Frozen Mustard Greens and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Mustard Greens have 2.4 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Energy, 4 times more Carbohydrate and 26.6 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.