Comparing Nutrients in 1 pound Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	7.35% 213kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	98% 127g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	146% 55.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73.5% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	139% 1.8mg	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	34% 136μg	184% 735μg	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	268% 241mg	35.8% 32.2mg	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	5.44% 0.82mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	18% 181mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	325% 2.93mg	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	5.67% 0.45mg	522% 41.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	483% 11mg	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	9.07% 63.5mg	537% 3756mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	98% 3348mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1716% 944μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A and 7.5 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 16.8 times more Vitamin B3, 3.2 times more Vitamin B5, 6.6 times more Vitamin B6, 5.4 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Ground Mustard Seed:

• Raw Oranges have 16.5 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 6.7 times more Calcium, 14.3 times more Copper, 92.1 times more Iron, 37 times more Magnesium, 97.9 times more Manganese, 59.1 times more Phosphorus, 4.1 times more Potassium, 416.2 times more Selenium and 86.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Sugars than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 10.8 times more Energy, 302 times more Fat, 132.6 times more Saturated Fat, 541.7 times more Omega 3, 328.9 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 27.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.