Nutrient Comparison: New Zealand Spinach VS Cooked Frozen Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of New Zealand Spinach versus 14 oz of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of New Zealand Spinach vs Cooked Frozen Mustard Greens:
- 14 ounces of New Zealand Spinach have 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 19.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.2 times more Vitamin C than Cooked Frozen Mustard Greens.
- While 14 oz of Boiled and Drained Frozen Mustard Greens contain 4.7 times more Vitamin B9 than Raw New Zealand Spinach.
- Both New Zealand Spinach and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per 14 ounces.
- 14 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
- Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for New Zealand Spinach vs Cooked Frozen Mustard Greens:
- 14 ounces of New Zealand Spinach have 1.6 times more Copper, 3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Sodium and 1.9 times more Zinc than Cooked Frozen Mustard Greens.
- While 14 oz of Boiled and Drained Frozen Mustard Greens contain 1.7 times more Calcium and 1.4 times more Iron than Raw New Zealand Spinach.
- Both New Zealand Spinach and Cooked Frozen Mustard Greens contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
- Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of New Zealand Spinach have 3 times more Omega 3 than Cooked Frozen Mustard Greens.
- While 14 oz of Boiled and Drained Frozen Mustard Greens contain 1.9 times more Fiber and 1.5 times more Protein than Raw New Zealand Spinach.
- 14 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
- 14 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 3
- Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy and Omega 6 in 14 ounces.