Lets compare vitamin content per 1 pound of Navel Oranges vs Cooked Frozen Mustard Greens:
Raw Navel Oranges have 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 16.3 times more Vitamin B5 and 4.3 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 29.5 times more Vitamin A, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B2 per 1 lb.
Both Raw Navel Oranges as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Navel Oranges vs Cooked Frozen Mustard Greens:
Boiled and Drained Frozen Mustard Greens contain 2.3 times more Calcium, 1.5 times more Copper, 8.6 times more Iron, 10.1 times more Manganese, more Selenium, 25 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Frozen Mustard Greens have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Raw Navel Oranges have 2.6 times more Energy, 4 times more Carbohydrate and 26.6 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 2.4 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.