Comparing Nutrients in 14 ounces Cooked Frozen Mustard Greens VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	200% 64g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	16% 9g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Vitamin A	156% 1405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1108% 1330μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Calcium	40% 401mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	146% 16mg	11mg per day for Men 19-50 years
Water	10% 372g	0.37% 13.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 1.5 times more Vitamin B2, 3.2 times more Vitamin B9, 19.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1, 11.5 times more Vitamin B5 and 4.2 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Brazilnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Mustard Greens have 27.4 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Calcium, 30.1 times more Copper, 2.2 times more Iron, 28.9 times more Magnesium, 4.2 times more Manganese, 30.2 times more Phosphorus, 4.7 times more Potassium, 3195 times more Selenium and 20.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• 14 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 34.7 times more Energy, 268.4 times more Fat, 1241.1 times more Saturated Fat, 1.6 times more Omega 3, 1015.1 times more Omega 6, 3.8 times more Carbohydrate, 7.3 times more Sugars, 2.7 times more Fiber and 6.3 times more Protein than Boiled and Drained Frozen Mustard Greens.
• 14 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6