Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs Navel Oranges:
Boiled and Drained Frozen Mustard Greens have 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.
While Raw Navel Oranges contain 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.
Both Boiled and Drained Frozen Mustard Greens and Raw Navel Oranges have similar amounts of Vitamin B2 per 5 oz.
Both Boiled and Drained Frozen Mustard Greens as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs Navel Oranges:
Boiled and Drained Frozen Mustard Greens have 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 Boiled and Drained Frozen Mustard Greens and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled and Drained Frozen Mustard Greens have 2.4 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.6 times more Energy, 4 times more Carbohydrate and 26.6 times more Sugars than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.