Comparing Nutrients in 7 ounces Florida Oranges VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Florida Oranges	Mustard Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	25% 18g	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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mustard Greens	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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

	Florida Oranges	Mustard Greens	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mustard Greens per 7 oz

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 13.7 times more Vitamin A, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B6, 1.6 times more Vitamin C, 11.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Mustard Greens provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Mustard Greens contain 2.7 times more Calcium, 4.2 times more Copper, 18.2 times more Iron, 3.2 times more Magnesium, 4.8 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.5 times more Carbohydrate and 6.9 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.3 times more Fiber and 4.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Mustard Greens

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

Florida oranges are a great source of vitamin C, which is important for immune function, skin health, and wound healing. They also contain folate, potassium, and antioxidants. Mustard greens, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They are also high in fiber, which is beneficial for digestion and heart health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both Florida Oranges and Mustard Greens can be beneficial for weight loss due to their low calorie and high fiber content. However, Mustard Greens are lower in calories and higher in fiber compared to Florida Oranges, making them a more effective choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both Florida Oranges and Mustard Greens, can help support weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and Mustard Greens offer unique nutritional benefits that can support muscle growth. Florida Oranges are a good source of vitamin C, which can help with collagen synthesis and muscle repair. Mustard Greens are rich in iron, calcium, and vitamin K, which are important for muscle function and bone health. To optimize muscle growth, include a variety of plant-based foods in your diet, such as legumes, nuts, seeds, whole grains, and leafy greens like Mustard Greens.

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

The production of Florida Oranges generally has a higher environmental impact compared to Mustard Greens. Oranges require more water, land, and resources to grow, and the transportation of oranges over long distances also contributes to their environmental footprint. Mustard Greens, on the other hand, are typically easier to grow, require fewer resources, and have a lower carbon footprint. Choosing locally grown, seasonal produce like Mustard Greens can help reduce the environmental impact of your food choices.