Comparing Nutrients in 5 ounces Oranges with Peel VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.87g	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	16.8% 6.38g	12% 4.54g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19.6% 0.26mg	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	4.25% 17μg	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	112% 101mg	110% 99mg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	26% 0.23mg	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	14% 1.13mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.47% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 11.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Mustard Greens provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 oz of Raw Mustard Greens contain 1.6 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Mustard Greens contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.3 times more Energy, 3.3 times more Carbohydrate and 1.4 times more Fiber than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 2.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in five ounces.