Comparing Nutrients in 7 ounces Oranges with Peel VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	154% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Mustard Greens	Recommended Dietary Allowance
Calcium	14% 139mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Mustard Greens per 7 oz

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 11.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Mustard Greens provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Mustard Greens:

• 7 oz of Raw Mustard Greens contain 1.6 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Mustard Greens contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Energy, 3.3 times more Carbohydrate and 1.4 times more Fiber than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 2.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Mustard Greens

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients compared to the flesh, such as flavonoids and essential oils. Mustard greens, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both oranges with peel and mustard greens offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both oranges with peel and mustard greens can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel contain more fiber than just the fruit itself, which can help you feel full and satisfied with fewer calories. Mustard greens are also low in calories and high in fiber, making them a great option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including oranges with peel and mustard greens, can help support your weight loss goals.

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

Both oranges with peel and mustard greens are nutritious options for muscle gain while training consistently. Oranges with peel are high in vitamin C, which can help with muscle recovery and growth. Mustard greens are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which are important for muscle function and overall health. It's best to include a variety of fruits and vegetables in your diet to ensure you're getting a wide range of nutrients to support your muscle-building goals.

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

Oranges with peel have a higher environmental impact compared to mustard greens. The production of oranges requires more water, pesticides, and transportation resources. Mustard greens are typically easier to grow, require less water, and have a smaller carbon footprint. Choosing mustard greens over oranges can help reduce your environmental impact.