Comparing Nutrients in 300 calories Canned Orange Juice VS Cooked Frozen Mustard Greens

Weight per 300 calories

• Canned Orange Juice: 638g
• Cooked Frozen Mustard Greens: 1579g

Canned Orange Juice has 2.5 times more energy per 100g than Cooked Frozen Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cooked Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	37.8% 49g	130g per day for Men 19-50 years
Sugars	77% 56g	6.97% 5.05g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	116% 44.2g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	131% 1.7mg	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	38.3% 153μg	276% 1105μg	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	213% 192mg	242% 218mg	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	8.5% 1.28mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	6.4% 64mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	202% 4.64mg	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	15.5% 109mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	15% 560g	40% 1481g	3700g per day for Men 19-50 years

Canned Orange Juice VS Cooked Frozen Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cooked Frozen Mustard Greens?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Cooked Frozen Mustard Greens:

• 300 calories of Canned Orange Juice have 4.5 times more Vitamin B5 than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 97.3 times more Vitamin A, 2.5 times more Vitamin B1, 6.2 times more Vitamin B2, 3.2 times more Vitamin B3, 8.6 times more Vitamin B6, 7.2 times more Vitamin B9, 16.7 times more Vitamin E and 8289.3 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Mustard Greens provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• 300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Cooked Frozen Mustard Greens:

• 300 kcal of Boiled and Drained Frozen Mustard Greens contain 25 times more Calcium, 6.5 times more Copper, 27.7 times more Iron, 3.2 times more Magnesium, 34.6 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium, 14.8 times more Selenium, 15.5 times more Sodium, 12.4 times more Zinc and 2.6 times more Water than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 1.4 times more Carbohydrate and 11.1 times more Sugars than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 7.8 times more Omega 3, 23.1 times more Fiber and 8.3 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Mustard Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 6 in 300 calories.