Comparing Nutrients in 14 ounces Mustard Spinach VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Mustard Spinach	Mustard Greens	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	12% 15.5g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	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	29.2% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Mustard Greens	Recommended Dietary Allowance
Vitamin A	218% 1965μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	158% 631μg	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	573% 516mg	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	NA	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	852% 1022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Mustard Greens	Recommended Dietary Allowance
Calcium	83.3% 833mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	74.4% 5.95mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	70.2% 1.6mg	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	16% 111mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	52.4% 1782mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Mustard Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Mustard Spinach 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 Mustard Spinach vs Mustard Greens:

• 14 ounces of Mustard Spinach have 3.3 times more Vitamin A, 13.3 times more Vitamin B9 and 1.9 times more Vitamin C than Mustard Greens.
• Both Mustard Spinach and Mustard Greens provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Raw Mustard Spinach as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Mustard Spinach have 1.8 times more Calcium than Mustard Greens.
• While 14 oz of Raw Mustard Greens contain 2.2 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Mustard Greens contain similar levels of Iron, Potassium and Water per 14 ounces.
• 14 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach 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 1.3 times more Protein than Raw Mustard Spinach.
• Both Mustard Spinach and Mustard Greens offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Raw Mustard Spinach as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.