Comparing Nutrients in 300 calories Oranges VS Ground Mustard Seed

Weight per 300 calories

• Oranges: 638g
• Ground Mustard Seed: 59g

Ground Mustard Seed Spices have 10.8 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	5.53% 4g	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	0.016% 0.012g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	19% 7.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	18% 0.23mg	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	48% 191μg	24% 96μg	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	377% 340mg	4.66% 4.2mg	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	7.66% 1.15mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	25.5% 255mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	42.3% 0.38mg	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	7.98% 0.64mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	63% 1.45mg	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	12.8% 89.4mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.51% 7.68mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	15% 554g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Ground Mustard Seed:

• Raw Oranges have 59.4 times more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 81 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.6 times more Vitamin B3 and 2.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Ground Mustard Seed Spices have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Ground Mustard Seed:

• Raw Oranges have 1.6 times more Calcium, 2.7 times more Potassium and 177.9 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.3 times more Copper, 8.5 times more Iron, 3.4 times more Magnesium, 9.1 times more Manganese, 5.5 times more Phosphorus, 38.5 times more Selenium and 8 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 4.5 times more Carbohydrate, 14.9 times more Sugars and 2.1 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 27.9 times more Fat, 12.3 times more Saturated Fat, 50.1 times more Omega 3, 30.4 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Ground Mustard Seed Spices have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.