Comparing Nutrients in 300 calories Navel Oranges VS Boiled Mustard Greens

Weight per 300 calories

• Navel Oranges: 612g
• Boiled Mustard Greens: 1154g

Navel Oranges have 1.9 times more energy per 100g than Boiled Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Navel Oranges	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	40% 52g	130g per day for Men 19-50 years
Sugars	71.8% 52g	22.4% 16.3g	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% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	60.7% 23g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	792% 7131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	87% 1.13mg	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	52% 208μg	26% 104μg	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	402% 362mg	324% 292mg	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	6.12% 0.92mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	26.3% 263mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	187% 1.7mg	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	9.95% 0.8mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	NA	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	20% 141mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	14.2% 526g	28.6% 1059g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Boiled Mustard Greens:

• Raw Navel Oranges have 2 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 97.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6, 22.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Mustard Greens have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Raw Navel Oranges as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Boiled Mustard Greens:

• Boiled and Drained Mustard Greens contain 5.2 times more Calcium, 7.1 times more Copper, 12.6 times more Iron, 2.2 times more Magnesium, 3.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 17 times more Sodium, 5.2 times more Zinc and 2 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 5.9 times more Fat, 4.6 times more Omega 3, 1.7 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Mustard Greens have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Boiled and Drained Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.