Comparing Nutrients in 5 ounces Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	30.6% 40g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.23g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	43.3% 0.56mg	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	10.6% 42.5μg	57.4% 230μg	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	83.8% 75.4mg	11% 10mg	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	1.7% 0.26mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	102% 0.91mg	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	1.77% 0.14mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	151% 3.47mg	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	2.83% 20mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Ground Mustard Seed:

• Raw Oranges have 5.5 times more Vitamin A and 7.5 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 9.3 times more Vitamin B1, 6.5 times more Vitamin B2, 16.8 times more Vitamin B3, 3.2 times more Vitamin B5, 6.6 times more Vitamin B6, 5.4 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Ground Mustard Seed:

• Raw Oranges have 16.5 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 6.7 times more Calcium, 14.3 times more Copper, 92.1 times more Iron, 37 times more Magnesium, 97.9 times more Manganese, 59.1 times more Phosphorus, 4.1 times more Potassium, 416.2 times more Selenium and 86.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.4 times more Sugars than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 10.8 times more Energy, 302 times more Fat, 132.6 times more Saturated Fat, 541.7 times more Omega 3, 328.9 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 27.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.