Comparing Nutrients in 5 ounces Florida Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12.6% 16.4g	30.6% 40g	130g per day for Men 19-50 years
Sugars	18% 13g	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	1.77% 0.99g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Florida 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	12% 0.14mg	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	3.54% 0.57mg	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	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	6.1% 61mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	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	1.48% 0.034mg	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	2.43% 17mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	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	1.03% 0.11mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Ground Mustard Seed per 5 oz

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

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

• 5 ounces of Florida Oranges have 6.3 times more Vitamin C than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.8 times more Vitamin B6, 9.5 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Florida Oranges have 16.5 times more Water than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 6.2 times more Calcium, 16.5 times more Copper, 102.3 times more Iron, 37 times more Magnesium, 102 times more Manganese, 69 times more Phosphorus, 4.4 times more Potassium, 416.2 times more Selenium and 76 times more Zinc than Raw Florida Oranges.
• 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 1.3 times more Sugars than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 11 times more Energy, 172.6 times more Fat, 79.6 times more Saturated Fat, 344.7 times more Omega 3, 191 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 37.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein