Comparing Nutrients in 1 kilogram Boiled Lambsquarters with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	34.7% 45g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	19.4% 14g	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	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	57% 32g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	434% 3910μg	586% 5270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	75.4% 0.98mg	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	35% 140μg	22.5% 90μg	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	411% 370mg	281% 253mg	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	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4118% 4942μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	258% 2580mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	109% 0.98mg	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	87.5% 7mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	64.3% 450mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24% 889g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Boiled Mustard Greens with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lambsquarters with Salt versus 1 kg of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lambsquarters with Salt vs Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled Lambsquarters with Salt has 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 1.3 times more Vitamin A and 1.9 times more Vitamin B5 than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lambsquarters with Salt vs Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled Lambsquarters with Salt has 2.2 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Potassium and 2 times more Zinc than Boiled Mustard Greens with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lambsquarters with Salt has 1.5 times more Omega 3 and 1.3 times more Protein than Boiled Mustard Greens with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.