Comparing Nutrients in 7 ounces Boiled Mustard Greens with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Mustard Greens with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	NA	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	10.4% 3.97g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Oranges with Peel	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14% 0.18mg	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	15% 59.5μg	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	55.8% 50.2mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.5% 3.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	23.4% 234mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	12.6% 0.11mg	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	21.6% 1.73mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	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	12% 83.3mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mustard Greens with Salt versus 7 oz of Oranges with Peel 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 Oranges with Peel :

• 7 ounces of Boiled Mustard Greens with Salt have 40.5 times more Vitamin A and 1.3 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Greens with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens with Salt vs Oranges with Peel :

• 7 ounces of Boiled Mustard Greens with Salt have 1.7 times more Calcium, 1.7 times more Copper, 1.9 times more Phosphorus and 126 times more Sodium than Oranges with Peel .
• Both Boiled Mustard Greens with Salt and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• Both Boiled and Drained Mustard Greens with Salt as well as Raw Oranges with Peel 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 Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Mustard Greens with Salt.
• 7 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Mustard Greens with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.