Comparing Nutrients in 5 ounces Ground Mustard Seed VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Ground Mustard Seed	Fresh Orange juice	Recommended Dietary Allowance
Energy	25% 720kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 40g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	16.4% 12g	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	0.039% 0.028g	4.14% 3g	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	% 4.1g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 5.23g	% 5.87g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	66% 37g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.36% 0.057mg	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	57.4% 230μg	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	11% 10mg	78.7% 71mg	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	48% 7.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	37.7% 377mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	6.93% 0.062mg	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	163% 13mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	0.86% 0.02mg	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	168% 1174mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Ground Mustard Seed vs Fresh Orange juice:

• 5 ounces of Ground Mustard Seed have 8.9 times more Vitamin B1, 8.7 times more Vitamin B2, 11.8 times more Vitamin B3, 4.3 times more Vitamin B5, 9.9 times more Vitamin B6, 5.4 times more Vitamin B9, 126.8 times more Vitamin E and 54 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 7 times more Vitamin C than Ground Mustard Seed Spices.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Ground Mustard Seed Spices as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Mustard Seed vs Fresh Orange juice:

• 5 ounces of Ground Mustard Seed have 24.2 times more Calcium, 14.7 times more Copper, 46.1 times more Iron, 33.6 times more Magnesium, 174.9 times more Manganese, 48.7 times more Phosphorus, 3.7 times more Potassium, 2081 times more Selenium and 121.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 16.8 times more Water than Ground Mustard Seed Spices.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mustard Seed have 11.3 times more Energy, 181.2 times more Fat, 82.9 times more Saturated Fat, 344.7 times more Omega 3, 204.2 times more Omega 6, 2.7 times more Carbohydrate, 61 times more Fiber and 37.3 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 106 times more Fructose than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Fresh Orange juice offer comparable quantities of Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein