Comparing Nutrients in 1 pound Mustard Greens VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	4.22% 122kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	16.3% 21g	54% 70.3g	130g per day for Men 19-50 years
Sugars	8.26% 6g	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	38% 14.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	23% 13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	76% 685μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	32.4% 0.42mg	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	13.6% 54.4μg	34% 136μg	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	353% 318mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60.8% 9.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	973% 1168μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	52% 522mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	28.7% 0.26mg	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	93% 7.44mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	37.6% 263mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mustard Greens vs Oranges with Peel :

• Raw Mustard Greens have 11.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Oranges with Peel have similar amounts of Vitamin C per 1 lb.
• Both Raw Mustard Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mustard Greens vs Oranges with Peel :

• Raw Mustard Greens have 1.6 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium, 10 times more Sodium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Raw Mustard Greens and Raw Oranges with Peel have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Greens have 2.2 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Energy, 3.3 times more Carbohydrate and 1.4 times more Fiber than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Oranges with Peel have similar amounts of Omega 3 per 1 lb.
• Both Raw Mustard Greens as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.