Comparing Nutrients in 100 grams Oranges VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	1.62% 47kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	13% 9.35g	1.27% 0.92g	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	0.32% 0.23g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	6.68% 3.74g	56g per day for Men 19-50 years

Vitamins

	Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	5.4% 0.07mg	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	7.5% 30μg	1.75% 7μg	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	59% 53.2mg	0.33% 0.3mg	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	1.2% 0.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	4% 40mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.5μg	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	1.25% 0.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	18.3% 0.42mg	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	2% 14mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73.6% 1104mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.26% 83.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Prepared Yellow Mustard:

• Raw Oranges have 2.2 times more Vitamin A, 4.3 times more Vitamin B9 and 177.3 times more Vitamin C than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 2 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Prepared Yellow Mustard have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Oranges as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Prepared Yellow Mustard:

• Prepared Yellow Mustard contains 1.6 times more Calcium, 1.6 times more Copper, 16.1 times more Iron, 4.8 times more Magnesium, 16.9 times more Manganese, 7.7 times more Phosphorus, 67 times more Selenium, more Sodium and 9.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Prepared Yellow Mustard have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 2 times more Carbohydrate and 10.2 times more Sugars than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.3 times more Energy, 27.8 times more Fat, 53.4 times more Omega 3, 20.2 times more Omega 6, 1.7 times more Fiber and 4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.