Comparing Nutrients in 300 calories Cooked Frozen Mustard Greens VS Oranges

Weight per 300 calories

• Cooked Frozen Mustard Greens: 1579g
• Oranges: 638g

Raw Oranges have 2.5 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is low in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens or Oranges?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mustard Greens	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	82.3% 59.7g	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	116% 44.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	64% 36g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Oranges	Recommended Dietary Allowance
Vitamin A	621% 5589μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	29.5% 0.38mg	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	276% 1105μg	48% 191μg	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	242% 218mg	377% 340mg	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	142% 21.3mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Oranges	Recommended Dietary Allowance
Calcium	159% 1595mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	32% 0.29mg	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	221% 17.7mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	6.94% 0.16mg	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	54% 379mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	40% 1481g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Mustard Greens vs Oranges:

• Boiled and Drained Frozen Mustard Greens have 79.6 times more Vitamin A, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B6, 5.8 times more Vitamin B9, 18.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 6.3 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Mustard Greens vs Oranges:

• Boiled and Drained Frozen Mustard Greens have 6.2 times more Calcium, 3.2 times more Copper, 27.7 times more Iron, 3.2 times more Magnesium, 29.1 times more Manganese, 4.2 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, more Sodium, 7.1 times more Zinc and 2.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Mustard Greens have 5.2 times more Fat, 7.8 times more Omega 3, 2.9 times more Fiber and 6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate and 11.8 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.