Comparing Nutrients in 7 ounces Florida Oranges VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Florida Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.28% 0.048g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	25% 18g	0.88% 0.64g	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	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	16.5% 0.21mg	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	8.43% 33.7μg	34.7% 139μg	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	99% 89.3mg	30.4% 27.4mg	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	2.4% 0.36mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	554% 665μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.8% 0.12mg	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	2.23% 0.18mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	25.4% 0.58mg	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	3.4% 24mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Frozen Mustard Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cooked Frozen Mustard Greens with Salt:

• 7 ounces of Florida Oranges have 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 15.6 times more Vitamin B5 and 3.3 times more Vitamin C than Cooked Frozen Mustard Greens with Salt.
• While 7 oz of Boiled Frozen Mustard Greens, drained with Salt contain 32.2 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 4.1 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Florida Oranges as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cooked Frozen Mustard Greens with Salt:

• 7 ounces of Florida Oranges have 1.2 times more Potassium than Cooked Frozen Mustard Greens with Salt.
• While 7 oz of Boiled Frozen Mustard Greens, drained with Salt contain 2.3 times more Calcium, 1.5 times more Copper, 12.4 times more Iron, 1.3 times more Magnesium, 12.3 times more Manganese, 2 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Mustard Greens with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Boiled Frozen Mustard Greens, drained with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.7 times more Carbohydrate and 28.6 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 7 oz of Boiled Frozen Mustard Greens, drained with Salt contain 3.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.