Comparing Nutrients in 7 ounces Mustard SpinachVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Mustard Spinachvs Valencia Oranges

1.5%43.7kcal

Energy

3.35%97kcal

43.7 kcalvs97 kcal

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

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0.61%0.6g

Fat

0.61%0.6g

0.6 gvs0.6 g

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

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0.093%0.03g

Saturated Fat

0.22%0.069g

0.03 gvs0.069 g

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

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3.35%0.054g

Omega 3

2%0.032g

0.054 gvs0.032 g

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

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0.35%0.06g

Omega 6

0.51%0.087g

0.06 gvs0.087 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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5.95%7.74g

Carbohydrate

18%23.6g

7.74 gvs23.6 g

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

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Sugars

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

NA gvsNA 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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14.6%5.56g

Fiber

13%4.96g

5.56 gvs4.96 g

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

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7.8%4.37g

Protein

3.7%2.06g

4.37 gvs2.06 g

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

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Vitamins

Mustard Spinachvs Valencia Oranges

109%982μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

982 μgvs24 μg

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

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11.2%0.13mg

Vitamin B1

14.4%0.17mg

Thiamine

0.13 mgvs0.17 mg

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

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14%0.18mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.18 mgvs0.079 mg

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

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8.4%1.35mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs0.54 mg

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

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7.06%0.35mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.35 mgvs0.5 mg

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

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23.4%0.3mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.3 mgvs0.13 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%316μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

316 μgvs77.4 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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287%258mg

Vitamin C

107%96mg

Ascorbic acid

258 mgvs96 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Mustard Spinachvs Valencia Oranges

41.7%417mg

Calcium

7.94%79.4mg

417 mgvs79.4 mg

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

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16.5%0.15mg

Copper

8.16%0.073mg

0.15 mgvs0.073 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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37.2%2.98mg

Iron

2.23%0.18mg

2.98 mgvs0.18 mg

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

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5.2%22mg

Magnesium

4.72%20mg

22 mgvs20 mg

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

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35%0.81mg

Manganese

2%0.046mg

0.81 mgvs0.046 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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7.94%55.6mg

Phosphorus

4.8%33.7mg

55.6 mgvs33.7 mg

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

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26.2%891mg

Potassium

10.4%355mg

891 mgvs355 mg

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

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2.9%1.6μg

Selenium

1.6 μgvsNA μg

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

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2.78%41.7mg

Sodium

0%0mg

41.7 mgvs0 mg

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

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3.07%0.34mg

Zinc

1.1%0.12mg

0.34 mgvs0.12 mg

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

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4.95%183g

Water

4.63%171g

183 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Mustard Spinach vs Valencia Oranges:

Raw Mustard Spinach has 41.3 times more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6, 4.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B5 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mustard Spinach vs Valencia Oranges:

Raw Mustard Spinach has 5.3 times more Calcium, 2 times more Copper, 16.7 times more Iron, 17.7 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
Both Raw Mustard Spinach and Raw Valencia Oranges have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Mustard Spinach has 1.7 times more Omega 3 and 2.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Energy and 3 times more Carbohydrate than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
Both Raw Mustard Spinach as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Mustard SpinachVS Boiled Mustard SpinachValencia OrangesVS Boiled Mustard SpinachMustard SpinachVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Mustard SpinachVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: