Comparing Nutrients in 300 calories Oranges with Peel VS Cooked Frozen Mustard Greens

Weight per 300 calories

• Oranges with Peel: 476g
• Cooked Frozen Mustard Greens: 1579g

Oranges with Peel have 3.3 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 - Oranges with Peel or Cooked Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	37.8% 49g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	116% 44.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	242% 218mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	33.3% 333mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	102% 0.92mg	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	47.6% 3.8mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	NA	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% 105mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	10.6% 392g	40% 1481g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Frozen Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cooked Frozen Mustard Greens?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cooked Frozen Mustard Greens:

• 300 calories of Oranges with Peel have 6.2 times more Vitamin B5 and 1.6 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 90.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Oranges with Peel .
• 300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cooked Frozen Mustard Greens:

• 300 kcal of Boiled and Drained Frozen Mustard Greens contain 4.8 times more Calcium, 3.4 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 3.6 times more Phosphorus, 2.4 times more Potassium, 2.8 times more Selenium, 41.4 times more Sodium, 6 times more Zinc and 3.8 times more Water than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 4.6 times more Omega 3, 2.1 times more Fiber and 5.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Mustard Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 6 in 300 calories.