Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Navel Oranges	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	5% 185g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 13.7 times more Vitamin B5 and 2.3 times more Vitamin C than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 21.5 times more Vitamin A, 1.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mustard Greens provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Navel 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 Navel Oranges vs Frozen Mustard Greens:

• 7 oz of Frozen Mustard Greens, Unprepared contain 2.7 times more Calcium, 1.7 times more Copper, 9.9 times more Iron, 1.4 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mustard Greens contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel 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 Navel Oranges have 3.7 times more Carbohydrate than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 1.5 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel 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 Navel Oranges VS Frozen Mustard Greens

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and support 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 can support bone health, vision, and blood clotting. Both are nutritious options, but navel oranges may have a slight edge in terms of vitamin C content.

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

Both navel oranges and frozen mustard greens can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to frozen mustard greens, which are low in calories and rich in nutrients. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and frozen mustard greens, can support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall calorie intake and balanced meals for successful weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and frozen mustard greens can be beneficial for muscle growth due to their high vitamin and mineral content. Navel oranges are rich in vitamin C, which is important for collagen production and muscle repair. Frozen mustard greens are a good source of iron, which is essential for oxygen transport to muscles during exercise. To support muscle growth, aim to include a balance of plant-based proteins, whole grains, legumes, fruits, and vegetables in your diet.

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

Producing Navel Oranges typically has a higher environmental impact compared to Frozen Mustard Greens. Oranges require more water, land, and resources to grow, while greens like mustard greens have a smaller carbon footprint. Choosing plant-based foods like mustard greens can help reduce environmental impact and promote sustainability.