Comparing Nutrients in 5 ounces Cooked Frozen Mustard Greens VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	0.93% 27kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	17% 22g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	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	10.4% 3.97g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.023mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	10% 0.13mg	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	25% 99μg	10.6% 42.5μg	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	21.7% 19.6mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	396% 475μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	8.98% 0.081mg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	4.86% 34mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Mustard Greens versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs Oranges with Peel :

• 5 ounces of Cooked Frozen Mustard Greens have 27.2 times more Vitamin A and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 20.6 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs Oranges with Peel :

• 5 ounces of Cooked Frozen Mustard Greens have 1.4 times more Calcium and 1.4 times more Iron than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Potassium than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Mustard Greens have 1.7 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.3 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Mustard Greens.
• 5 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.