Comparing Nutrients in 7 ounces Mustard Greens VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	7.13% 9.27g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	16.7% 6.35g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	10% 5.68g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	426% 511μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 228mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	40.7% 3.25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	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	16.4% 115mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Mustard Greens have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Raw Mustard Greens.
• Both Mustard Greens and Oranges with Peel provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Mustard Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Mustard Greens have 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 Oranges with Peel .
• Both Mustard Greens and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Mustard Greens as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mustard Greens have 2.2 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.3 times more Energy, 3.3 times more Carbohydrate and 1.4 times more Fiber than Raw Mustard Greens.
• 7 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Raw Mustard Greens as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.