Comparing Nutrients in 300 calories Fresh Orange juice VS Prepared Yellow Mustard

Weight per 300 calories

• Fresh Orange juice: 667g
• Prepared Yellow Mustard: 500g

Prepared Yellow Mustard has 1.3 times more energy per unit of mass than Raw Orange juice, which is low in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	77.2% 56g	6.34% 4.6g	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	19.5% 14g	1.6% 1.15g	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	% 12g	% 2.35g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.05g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	52.6% 20g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	73.8% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	27% 0.35mg	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	50% 200μg	8.75% 35μg	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	370% 333mg	1.67% 1.5mg	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	1.78% 0.27mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.5μg	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	16.7% 1.33mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	92% 2.1mg	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	16% 113mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	368% 5520mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	16% 589g	11.3% 419g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Prepared Yellow Mustard Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Prepared Yellow Mustard?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Prepared Yellow Mustard:

• 300 calories of Fresh Orange juice have 2.7 times more Vitamin A, 5.7 times more Vitamin B9 and 222.2 times more Vitamin C than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 6.8 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Prepared Yellow Mustard provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 300 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Prepared Yellow Mustard:

• 300 calories of Fresh Orange juice have 1.8 times more Potassium and 1.4 times more Water than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 4.3 times more Calcium, 1.3 times more Copper, 6 times more Iron, 3.3 times more Magnesium, 22.6 times more Manganese, 4.8 times more Phosphorus, 251.3 times more Selenium, 828 times more Sodium and 9.6 times more Zinc than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 2.4 times more Carbohydrate, 12.2 times more Sugars and 12.3 times more Fructose than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 12.5 times more Fat, 25.5 times more Omega 3, 9.4 times more Omega 6, 15 times more Fiber and 4 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Prepared Yellow Mustard offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber