Comparing Nutrients in 7 ounces Chilled Orange Juice VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Chilled Orange Juice	Mustard Greens	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	3.6% 2.6g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	27.5% 0.36mg	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	9.43% 37.7μg	5.95% 24μg	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	74% 66.7mg	154% 139mg	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	2.65% 0.4mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Mustard Greens	Recommended Dietary Allowance
Calcium	2.2% 22mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	36.4% 0.33mg	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	3.22% 0.26mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Mustard Greens:

• 7 ounces of Chilled Orange Juice have 1.6 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 75.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B6, 2.1 times more Vitamin C, 10.1 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Mustard Greens provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Mustard Greens:

• 7 oz of Raw Mustard Greens contain 10.5 times more Calcium, 3.9 times more Copper, 12.6 times more Iron, 2.9 times more Magnesium, 3.4 times more Phosphorus, 2.2 times more Potassium and 3.6 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 2.5 times more Carbohydrate and 6.3 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 10.7 times more Fiber and 4.2 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.