Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Mustard Greens

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.32% 0.054g	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	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.8% 0.13mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	29.2% 0.67mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 13.2 times more Vitamin B5 and 1.8 times more Vitamin C than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 23.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.6 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Florida Oranges as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Frozen Mustard Greens, Unprepared contain 2.7 times more Calcium, 1.7 times more Copper, 14.3 times more Iron, 1.5 times more Magnesium, 14.1 times more Manganese, 2.5 times more Phosphorus and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Mustard Greens contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.4 times more Carbohydrate than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 1.4 times more Fiber and 3.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Mustard Greens

What are the health benefits of Florida Oranges compared to Frozen Mustard Greens?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. On the other hand, frozen mustard greens are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which are important for eye health, immune function, and bone health. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Florida Oranges or Frozen Mustard Greens?

Both Florida oranges and frozen mustard greens can be part of a healthy weight loss diet. Oranges are low in calories and high in fiber, which can help you feel full and satisfied. Mustard greens are also low in calories and high in nutrients like vitamins A, C, and K. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other healthy foods, can support your weight loss goals.

Should I eat more Florida Oranges or more Frozen Mustard Greens to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of nutrient-dense foods. Both Florida Oranges and Frozen Mustard Greens can be beneficial for muscle growth. Oranges are rich in vitamin C, which can help with collagen production for muscle repair, while mustard greens are high in iron and calcium, important for muscle function and bone health. Including a mix of both fruits and vegetables in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Florida Oranges compared to Frozen Mustard Greens?

The environmental impact of producing Florida Oranges is generally higher compared to Frozen Mustard Greens. Oranges require more water, pesticides, and transportation resources to grow and harvest, contributing to a larger carbon footprint. On the other hand, Frozen Mustard Greens are typically more sustainable as leafy greens have a lower environmental impact, requiring less water and energy to produce. Opting for Frozen Mustard Greens over Florida Oranges can help reduce your ecological footprint.