Comparing Nutrients in 500 calories Navel OrangesVS Mustard Greens

Weight per 500 calories

Navel Oranges

1020g

Mustard Greens

1852g

Navel Oranges have 1.8 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 - Navel Oranges or Mustard Greens?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Mustard Greens

34%

11%

55%

500 kcal ▼

Macro Nutrients

Navel 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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1.58%1.53g

Fat

8%7.78g

1.53 gvs7.78 g

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

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0.54%0.17g

Saturated Fat

0.58%0.19g

0.17 gvs0.19 g

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

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5.74%0.092g

Omega 3

21%0.33g

0.092 gvs0.33 g

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

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1.4%0.23g

Omega 6

2.18%0.37g

0.23 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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98%128g

Carbohydrate

66.5%86.5g

128 gvs86.5 g

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

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120%86.7g

Sugars

33.7%24.4g

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

86.7 gvs24.4 g

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

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31.7%23g

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]

23 gvsNA g

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

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%20g

Glucose

20 gvsNA g

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

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%43.7g

Sucrose

43.7 gvsNA g

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

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59%22.4g

Fiber

156%59.3g

22.4 gvs59.3 g

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

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16.6%9.3g

Protein

95%53g

9.3 gvs53 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Mustard Greens

13.6%122μg

Vitamin A

311%2796μg

RAE, retinol activity equivalents

122 μgvs2796 μg

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

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58%0.69mg

Vitamin B1

123%1.5mg

Thiamine

0.69 mgvs1.5 mg

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

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40%0.52mg

Vitamin B2

157%2.04mg

Riboflavin

0.52 mgvs2.04 mg

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

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27%4.34mg

Vitamin B3

93%15mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs15 mg

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

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53.3%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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62%0.81mg

Vitamin B6

256%3.33mg

Pyridoxine

0.81 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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86.7%347μg

Vitamin B9

55.6%222μg

Folates and Folic Acid

347 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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670%603mg

Vitamin C

1440%1296mg

Ascorbic acid

603 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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10.2%1.53mg

Vitamin E

248%37.2mg

Tocopherols and Tocotrienols

1.53 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

Navel Orangesvs Mustard Greens

44%439mg

Calcium

213%2130mg

439 mgvs2130 mg

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

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44.2%0.4mg

Copper

340%3.06mg

0.4 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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16.6%1.33mg

Iron

380%30.4mg

1.33 mgvs30.4 mg

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

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26.7%112mg

Magnesium

141%593mg

112 mgvs593 mg

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

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13%0.3mg

Manganese

0.3 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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33.5%235mg

Phosphorus

153%1074mg

235 mgvs1074 mg

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

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50%1694mg

Potassium

209%7111mg

1694 mgvs7111 mg

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

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0%0μg

Selenium

30.3%16.7μg

0 μgvs16.7 μg

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

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0.68%10.2mg

Sodium

24.7%370mg

10.2 mgvs370 mg

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

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7.42%0.82mg

Zinc

42%4.63mg

0.82 mgvs4.63 mg

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

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23.7%877g

Water

45.4%1680g

877 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 Navel Oranges vs Mustard Greens:

Raw Navel Oranges have 1.6 times more Vitamin B9 than Raw Mustard Greens.
While Raw Mustard Greens contain 22.8 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, 2.1 times more Vitamin C, 24.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel 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 Navel Oranges vs Mustard Greens:

Raw Mustard Greens contain 4.9 times more Calcium, 7.7 times more Copper, 22.9 times more Iron, 5.3 times more Magnesium, 4.6 times more Phosphorus, 4.2 times more Potassium, more Selenium, 36.3 times more Sodium, 5.7 times more Zinc and 1.9 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 1.5 times more Carbohydrate and 3.5 times more Sugars than Raw Mustard Greens.
While Raw Mustard Greens contain 5.1 times more Fat, 3.6 times more Omega 3, 2.6 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Mustard Greens have similar amounts of Energy per 500 kcal.
Both Raw Navel 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:

Navel OrangesVS Florida OrangesMustard GreensVS Florida OrangesNavel OrangesVS Boiled Mustard GreensMustard GreensVS Boiled Mustard Greens

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Mustard Greens

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: