Comparing Nutrients in 14 ounces Boiled Mustard Greens VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	7.23% 5.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Vitamin A	273% 2453μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 100mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.06mg	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1960% 2352μg	852% 1022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Calcium	47% 468mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43% 3.45mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Mustard Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Mustard Greens versus 14 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Mustard Greens vs Mustard Greens:

• 14 ounces of Boiled Mustard Greens have 4.1 times more Vitamin A and 2.3 times more Vitamin K than Mustard Greens.
• While 14 oz of Raw Mustard Greens contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens provide similar amounts of Vitamin E per 14 ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mustard Greens vs Mustard Greens:

• 14 oz of Raw Mustard Greens contain 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens contain similar levels of Calcium, Copper and Water per 14 ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Mustard Greens contain 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.