Comparing Nutrients in 300 calories Navel Oranges VS Prepared Yellow Mustard

Weight per 300 calories

• Navel Oranges: 612g
• Prepared Yellow Mustard: 500g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Navel Oranges or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Navel Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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% 13.8g	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	% 26.2g	% 1.05g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	73.8% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	26.3% 263mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	368% 5520mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	14.2% 526g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Prepared Yellow Mustard:

• Raw Navel Oranges have 2.9 times more Vitamin A, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9 and 241.2 times more Vitamin C than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 2.1 times more Vitamin B1, 2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Prepared Yellow Mustard have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Raw Navel Oranges as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Prepared Yellow Mustard:

• Raw Navel Oranges have 1.3 times more Potassium and 1.3 times more Water than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.5 times more Copper, 10.1 times more Iron, 3.6 times more Magnesium, 11.9 times more Manganese, 3.8 times more Phosphorus, more Selenium, 901.6 times more Sodium and 6.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Prepared Yellow Mustard have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 2.6 times more Carbohydrate, 11.3 times more Sugars and 12 times more Fructose than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 18.2 times more Fat, 10.3 times more Saturated Fat, 33.9 times more Omega 3, 12.9 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Prepared Yellow Mustard have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.