Comparing Nutrients in 14 ounces Mustard Greens VS Boiled Mustard Greens

Macros Ratio

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

Macro Nutrients

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3.7% 107kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	13.8% 18g	130g per day for Men 19-50 years
Sugars	7.23% 5.24g	7.7% 5.6g	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	33.4% 12.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	66.6% 599μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	30% 0.39mg	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	12% 47.6μg	8.93% 35.7μg	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	309% 278mg	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	53% 7.98mg	47% 7.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	852% 1022μg	1960% 2352μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	45.6% 456mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	64.4% 0.58mg	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	81.4% 6.5mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.3% 51.6mg	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	33% 230mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.85% 364g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have 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.
• While Boiled and Drained Mustard Greens contain 4.1 times more Vitamin A and 2.3 times more Vitamin K than Raw Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Vitamin E per 14 oz.
• Both Raw Mustard Greens as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Mustard Greens have 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.2 times more Sodium than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Calcium, Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mustard Greens have 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Omega 3, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Mustard Greens as well as Boiled and Drained Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.