Comparing Nutrients in 500 calories OrangesVS Mustard Greens

Weight per 500 calories

Oranges

1064g

Mustard Greens

1852g

Oranges have 1.7 times more energy per 100g than Mustard Greens. It has low energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Mustard Greens?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Mustard Greens

34%

11%

55%

500 kcal ▼

Macro Nutrients

Orangesvs Mustard Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.28g

Fat

8%7.78g

1.28 gvs7.78 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.58%0.19g

0.16 gvs0.19 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g

Omega 3

21%0.33g

0.074 gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g

Omega 6

2.18%0.37g

0.19 gvs0.37 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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96%125g

Carbohydrate

66.5%86.5g

125 gvs86.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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137%99g

Sugars

33.7%24.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

99 gvs24.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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67%25.5g

Fiber

156%59.3g

25.5 gvs59.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

95%53g

10 gvs53 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Mustard Greens

13%117μg

Vitamin A

311%2796μg

RAE, retinol activity equivalents

117 μgvs2796 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg

Vitamin B1

123%1.5mg

Thiamine

0.93 mgvs1.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg

Vitamin B2

157%2.04mg

Riboflavin

0.43 mgvs2.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg

Vitamin B3

93%15mg

Niacin, nicotinic acid, niacinamide

3 mgvs15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53%2.66mg

Vitamin B5

77.8%3.9mg

Pantothenic acid

2.66 mgvs3.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

256%3.33mg

Pyridoxine

0.64 mgvs3.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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79.8%319μg

Vitamin B9

55.6%222μg

Folates and Folic Acid

319 μgvs222 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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629%566mg

Vitamin C

1440%1296mg

Ascorbic acid

566 mgvs1296 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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12.8%1.9mg

Vitamin E

248%37.2mg

Tocopherols and Tocotrienols

1.9 mgvs37.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

3974%4769μg

Phytomenadione or phylloquinone

0 μgvs4769 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Mustard Greens

42.6%426mg

Calcium

213%2130mg

426 mgvs2130 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

340%3.06mg

0.48 mgvs3.06 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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13.3%1.06mg

Iron

380%30.4mg

1.06 mgvs30.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

141%593mg

106 mgvs593 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

0.27 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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21.3%149mg

Phosphorus

153%1074mg

149 mgvs1074 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.6%1926mg

Potassium

209%7111mg

1926 mgvs7111 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg

Selenium

30.3%16.7μg

5.3 μgvs16.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

24.7%370mg

0 mgvs370 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.77%0.74mg

Zinc

42%4.63mg

0.74 mgvs4.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%923g

Water

45.4%1680g

923 gvs1680 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oranges vs Mustard Greens:

Raw Oranges have 1.4 times more Vitamin B9 than Raw Mustard Greens.
While Raw Mustard Greens contain 23.9 times more Vitamin A, 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 2.3 times more Vitamin C, 19.4 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Mustard Greens:

Raw Mustard Greens contain 5 times more Calcium, 6.4 times more Copper, 28.5 times more Iron, 5.6 times more Magnesium, 7.2 times more Phosphorus, 3.7 times more Potassium, 3.1 times more Selenium, more Sodium, 6.2 times more Zinc and 1.8 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.4 times more Carbohydrate and 4.1 times more Sugars than Raw Mustard Greens.
While Raw Mustard Greens contain 6.1 times more Fat, 4.5 times more Omega 3, 2.3 times more Fiber and 5.3 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Mustard Greens have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesMustard GreensVS Valencia OrangesOrangesVS Boiled Mustard GreensMustard GreensVS Boiled Mustard Greens

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Mustard Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: