Comparing Nutrients in 14 ounces Cooked Frozen Mustard Greens VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	16% 9g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	156% 1405μg	114% 1024μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	40% 0.52mg	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	69.5% 278μg	137% 548μg	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	61% 54.8mg	112% 100mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1108% 1330μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	40% 401mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	29.5% 0.27mg	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	55.6% 4.45mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	58.5% 1.35mg	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	13.6% 95mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 372g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Frozen Mustard Greens per 14 oz

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

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

• 14 ounces of Cooked Frozen Mustard Greens have 1.4 times more Vitamin A than Frozen Mustard Greens.
• While 14 oz of Frozen Mustard Greens, Unprepared contain 2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Mustard Greens vs Frozen Mustard Greens:

• Both Boiled and Drained Frozen Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of minerals per 14 oz
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Boiled and Drained Frozen Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.