Comparing Nutrients in 5 ounces Florida Oranges VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Florida Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	6.36% 8.26g	130g per day for Men 19-50 years
Sugars	18% 13g	1.8% 1.3g	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	0.45% 0.33g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	15% 5.67g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.47% 5.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	7.63% 0.099mg	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	6.02% 24μg	2.5% 9.92μg	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	71% 63.8mg	0.47% 0.43mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	1.6% 0.13mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	26% 0.6mg	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	2.43% 17mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	86.3% 47.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	104% 1565mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Prepared Yellow Mustard per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Prepared Yellow Mustard:

• 5 ounces of Florida Oranges have 2.4 times more Vitamin B9 and 150 times more Vitamin C than Prepared Yellow Mustard.
• While 5 oz of Prepared Yellow Mustard contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 2 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Prepared Yellow Mustard provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 5 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Prepared Yellow Mustard:

• 5 oz of Prepared Yellow Mustard contain 1.5 times more Calcium, 1.9 times more Copper, 17.9 times more Iron, 4.8 times more Magnesium, 17.6 times more Manganese, 9 times more Phosphorus, 67 times more Selenium, more Sodium and 8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Prepared Yellow Mustard contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2 times more Carbohydrate and 9.9 times more Sugars than Prepared Yellow Mustard.
• While 5 oz of Prepared Yellow Mustard contain 1.3 times more Energy, 15.9 times more Fat, 34 times more Omega 3, 11.7 times more Omega 6, 1.7 times more Fiber and 5.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein