Comparing Nutrients in 100 calories OrangesVS Mustard Greens

Weight per 100 calories

Oranges

213g

Mustard Greens

370g

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 100 calories - Oranges or Mustard Greens?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Mustard Greens

34%

11%

55%

100 kcal ▼

Macro Nutrients

Orangesvs Mustard Greens

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

1.6%1.56g

0.26 gvs1.56 g

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

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0.1%0.032g

Saturated Fat

0.12%0.037g

0.032 gvs0.037 g

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

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0.93%0.015g

Omega 3

4.17%0.067g

0.015 gvs0.067 g

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

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0.23%0.038g

Omega 6

0.44%0.074g

0.038 gvs0.074 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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19.2%25g

Carbohydrate

13.3%17.3g

25 gvs17.3 g

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

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27.4%20g

Sugars

6.74%4.9g

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

20 gvs4.9 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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13.4%5.1g

Fiber

31%12g

5.1 gvs12 g

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

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3.57%2g

Protein

19%10.6g

2 gvs10.6 g

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

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Vitamins

Orangesvs Mustard Greens

2.6%23.4μg

Vitamin A

62%559μg

RAE, retinol activity equivalents

23.4 μgvs559 μg

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

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15.4%0.19mg

Vitamin B1

24.7%0.3mg

Thiamine

0.19 mgvs0.3 mg

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

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6.55%0.085mg

Vitamin B2

31.3%0.41mg

Riboflavin

0.085 mgvs0.41 mg

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

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3.75%0.6mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs2.96 mg

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

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10.6%0.53mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

0.53 mgvs0.78 mg

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

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9.8%0.13mg

Vitamin B6

51.3%0.67mg

Pyridoxine

0.13 mgvs0.67 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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16%64μg

Vitamin B9

11%44.4μg

Folates and Folic Acid

64 μgvs44.4 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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126%113mg

Vitamin C

288%259mg

Ascorbic acid

113 mgvs259 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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2.55%0.38mg

Vitamin E

49.6%7.44mg

Tocopherols and Tocotrienols

0.38 mgvs7.44 mg

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

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0%0μg

Vitamin K

795%954μg

Phytomenadione or phylloquinone

0 μgvs954 μg

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

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Minerals

Orangesvs Mustard Greens

8.5%85mg

Calcium

42.6%426mg

85 mgvs426 mg

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

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10.6%0.096mg

Copper

68%0.61mg

0.096 mgvs0.61 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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2.66%0.21mg

Iron

76%6.07mg

0.21 mgvs6.07 mg

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

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5.07%21.3mg

Magnesium

28.2%119mg

21.3 mgvs119 mg

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

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2.3%0.053mg

Manganese

0.053 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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4.26%29.8mg

Phosphorus

30.7%215mg

29.8 mgvs215 mg

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

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11.3%385mg

Potassium

42%1422mg

385 mgvs1422 mg

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

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1.93%1.06μg

Selenium

6.06%3.33μg

1.06 μgvs3.33 μg

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

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0%0mg

Sodium

4.94%74mg

0 mgvs74 mg

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

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1.35%0.15mg

Zinc

8.4%0.93mg

0.15 mgvs0.93 mg

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

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5%185g

Water

9.08%336g

185 gvs336 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Raw Oranges as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Mustard Greens

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: