Comparing Nutrients in 100 grams Boiled Mustard Greens VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Mustard Greens	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	8.47% 11g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	5.26% 2g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	2.4% 0.031mg	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	2.25% 9μg	6% 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	28% 25.3mg	33.4% 30mg	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	12% 1.78mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Canned Orange Juice	Recommended Dietary Allowance
Calcium	11.8% 118mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	11% 0.87mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	0.91% 0.021mg	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% 42mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Mustard Greens versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Mustard Greens vs Canned Orange Juice:

• 100 grams of Boiled Mustard Greens have 68.7 times more Vitamin A, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B6, 8.9 times more Vitamin E and 5927 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Mustard Greens as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Mustard Greens vs Canned Orange Juice:

• 100 grams of Boiled Mustard Greens have 11.8 times more Calcium, 6.6 times more Copper, 8.7 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and 5.5 times more Zinc than Canned Orange Juice.
• Both Boiled Mustard Greens and Canned Orange Juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• Both Boiled and Drained Mustard Greens as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Mustard Greens have 6.7 times more Fiber and 3.8 times more Protein than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.4 times more Carbohydrate and 6.2 times more Sugars than Boiled and Drained Mustard Greens.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Mustard Greens as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.