Comparing Nutrients in 7 ounces Boiled Mustard Greens with Salt VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Boiled Mustard Greens with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	81.2% 59g	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	20.7% 15g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	116% 1046μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	39.7% 0.52mg	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	4.47% 18μg	38.2% 153μg	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	55.8% 50.2mg	319% 287mg	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	23.5% 3.53mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	23.4% 234mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	21.6% 1.73mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	12% 83.3mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.92% 182g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Frozen Orange Juice Concentrate with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mustard Greens with Salt versus 7 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens with Salt vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Boiled Mustard Greens with Salt have 40.5 times more Vitamin A, 3 times more Vitamin E and 1481.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 6.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6, 8.6 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Drained Mustard Greens with Salt.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Mustard Greens with Salt as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens with Salt vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Boiled Mustard Greens with Salt have 1.7 times more Copper, 2.6 times more Iron, 36 times more Sodium and 1.5 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 4.9 times more Calcium, 2.7 times more Magnesium, 7.5 times more Phosphorus and 3.9 times more Potassium than Boiled and Drained Mustard Greens with Salt.
• Both Boiled and Drained Mustard Greens with Salt as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mustard Greens with Salt have 2 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 5.7 times more Energy, 7.5 times more Carbohydrate and 21 times more Sugars than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Mustard Greens with Salt as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.