Comparing Nutrients in 300 calories Oranges with Peel VS Prepared Yellow Mustard

Weight per 300 calories

• Oranges with Peel: 476g
• Prepared Yellow Mustard: 500g

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

Discover which food has more nutrients per 300 calories - Oranges with Peel or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.35g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	11% 6.2g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	73.8% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	1.67% 1.5mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	33.3% 333mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	368% 5520mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 419g	3700g per day for Men 19-50 years

Oranges With Peel VS Prepared Yellow Mustard Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Prepared Yellow Mustard?

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

• 300 calories of Oranges with Peel have 2.5 times more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 225.4 times more Vitamin C than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 1.9 times more Vitamin B1 and 1.5 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 1.2 times more Potassium than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 1.4 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 5.2 times more Phosphorus, 50.3 times more Selenium, 579.6 times more Sodium and 6.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard contain similar levels of Calcium and Water per 300 calories.
• 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 2.5 times more Carbohydrate than Prepared Yellow Mustard.
• While 300 kcal of Prepared Yellow Mustard contain 11.7 times more Fat, 24.5 times more Omega 3, 8.7 times more Omega 6 and 3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Yellow Mustard offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6