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Comparing Nutrients in 1 pound Mustard SpinachVS Oranges

Macros Ratio

Protein Fat Carbs

Mustard Spinach
32%
10%
58%
Oranges
7%
2%
91%
1 lb ▼

Macro Nutrients

3.44%100kcal
Energy
7.35%213kcal
100 kcalvs213 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.36g
Fat
0.56%0.54g
1.36 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.068g
Saturated Fat
0.21%0.068g
0.068 gvs0.068 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.65%0.12g
Omega 3
2%0.032g
0.12 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.8%0.14g
Omega 6
0.48%0.082g
0.14 gvs0.082 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.6%17.7g
Carbohydrate
41%53.3g
17.7 gvs53.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
58.5%42.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs42.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33.4%12.7g
Fiber
28.6%11g
12.7 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
18%9.98g
Protein
7.6%4.26g
9.98 gvs4.26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

249%2245μg
Vitamin A
5.54%50μg
RAE, retinol activity equivalents
2245 μgvs50 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.7%0.31mg
Vitamin B1
33%0.39mg
Thiamine
0.31 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B2
14%0.18mg
Riboflavin
0.42 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.2%3.08mg
Vitamin B3
8%1.28mg
Niacin, nicotinic acid, niacinamide
3.08 mgvs1.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg
Vitamin B5
22.7%1.13mg
Pantothenic acid
0.81 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
21%0.27mg
Pyridoxine
0.69 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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180%721μg
Vitamin B9
34%136μg
Folates and Folic Acid
721 μgvs136 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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655%590mg
Vitamin C
268%241mg
Ascorbic acid
590 mgvs241 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
5.44%0.82mg
Tocopherols and Tocotrienols
NA mgvs0.82 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

95%953mg
Calcium
18%181mg
953 mgvs181 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.8%0.34mg
Copper
22.7%0.2mg
0.34 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85%6.8mg
Iron
5.67%0.45mg
6.8 mgvs0.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
10.8%45.4mg
50 mgvs45.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.3%1.85mg
Manganese
4.93%0.11mg
1.85 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg
Phosphorus
9.07%63.5mg
127 mgvs63.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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60%2037mg
Potassium
24%821mg
2037 mgvs821 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.6%3.63μg
Selenium
4.12%2.27μg
3.63 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.35%95mg
Sodium
0%0mg
95 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7%0.77mg
Zinc
2.9%0.32mg
0.77 mgvs0.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.3%418g
Water
10.6%393g
418 gvs393 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Mustard Spinach vs Oranges:
Comparing minerals per 1 pound for Mustard Spinach vs Oranges:
Comparison of macro-nutrients per 1 pound:



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