Comparing Nutrients in 1 pound Florida Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	7.2% 209kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	98% 127g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	19.5% 195mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	537% 3756mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Ground Mustard Seed per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 6.3 times more Vitamin C than Ground Mustard Seed.
• While 1 lb of Ground Mustard Seed Spices contains 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.8 times more Vitamin B6, 9.5 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 16.5 times more Water than Ground Mustard Seed.
• While 1 lb of Ground Mustard Seed Spices contains 6.2 times more Calcium, 16.5 times more Copper, 102.3 times more Iron, 37 times more Magnesium, 102 times more Manganese, 69 times more Phosphorus, 4.4 times more Potassium, 416.2 times more Selenium and 76 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.3 times more Sugars than Ground Mustard Seed.
• While 1 lb of Ground Mustard Seed Spices contains 11 times more Energy, 172.6 times more Fat, 79.6 times more Saturated Fat, 344.7 times more Omega 3, 191 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 37.3 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein