Comparing Nutrients in 7 ounces Florida Oranges VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Energy	3.15% 91kcal	34.8% 1008kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	470% 7.53g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	69% 11.8g	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	43% 55.7g	130g per day for Men 19-50 years
Sugars	25% 18g	18.6% 13.5g	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	0.055% 0.04g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 7.32g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	60.6% 0.79mg	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	80.4% 321μg	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	15.7% 14mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	142% 1.28mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	175% 734mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	211% 4.86mg	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	235% 1643mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	751% 413μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Ground Mustard Seed per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Ground Mustard Seed:

• 7 ounces of Florida Oranges have 6.3 times more Vitamin C than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.8 times more Vitamin B6, 9.5 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Ground Mustard Seed:

• 7 ounces of Florida Oranges have 16.5 times more Water than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 6.2 times more Calcium, 16.5 times more Copper, 102.3 times more Iron, 37 times more Magnesium, 102 times more Manganese, 69 times more Phosphorus, 4.4 times more Potassium, 416.2 times more Selenium and 76 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Sugars than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 11 times more Energy, 172.6 times more Fat, 79.6 times more Saturated Fat, 344.7 times more Omega 3, 191 times more Omega 6, 2.4 times more Carbohydrate, 5.1 times more Fiber and 37.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein