Comparing Nutrients in 7 ounces Oranges with Peel VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Oranges with Peel	Mustard Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.35% 0.06g	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	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.4% 0.3mg	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	79% 316μg	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	287% 258mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Mustard Spinach	Recommended Dietary Allowance
Calcium	14% 139mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.5% 0.15mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.81mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.95% 183g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Mustard Spinach:

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1 and 1.9 times more Vitamin B5 than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 38.1 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 5.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Magnesium than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 3 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus and 2.3 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Mustard Spinach contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Mustard Spinach lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.9 times more Energy, 4 times more Carbohydrate and 1.6 times more Fiber than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Mustard Spinach provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Mustard Spinach

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher levels of these nutrients compared to just the fruit itself. Mustard spinach, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and nutrition.

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

Both oranges with peel and mustard spinach can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while mustard spinach is a good source of vitamins A, C, and K. Incorporating a variety of fruits and vegetables into your diet, including oranges with peel and mustard spinach, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall dietary patterns and portion sizes for sustainable weight loss.

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

Both oranges with peel and mustard spinach are nutritious foods that can support muscle growth when consumed as part of a balanced diet. Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Mustard spinach is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and overall health. To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables like oranges with peel and mustard spinach can provide important vitamins, minerals, and antioxidants that support overall health and muscle recovery. In conclusion, both oranges with peel and mustard spinach can be beneficial additions to a muscle-building diet, but it is important to prioritize a variety of plant-based foods and adequate protein intake to support muscle growth and recovery.

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

Oranges with peel have a higher environmental impact compared to mustard spinach due to factors such as water usage, land usage, and transportation emissions. Oranges require more water and land to grow, and the transportation of the fruit can contribute to carbon emissions. Mustard spinach, on the other hand, is a leafy green vegetable that typically has a lower environmental footprint in terms of resource usage and emissions. Choosing locally grown and organic produce can help reduce the environmental impact of both oranges and mustard spinach.