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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Lambsquarters with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.41% 0.13g	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	24% 31g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	4.4% 3.2g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	57% 32g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	434% 3910μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4118% 4942μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	258% 2580mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	87.5% 7mg	140% 11mg	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	128% 2.94mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	41% 1390mg	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	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 889g	25.4% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Mustard Greens with Salt:

• 1 kilogram of Boiled Lambsquarters with Salt has 2.5 times more Vitamin B1, 4.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B6, 2.7 times more Vitamin C and 1.5 times more Vitamin K than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 5 times more Vitamin B9 than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Lambsquarters with Salt has 2.6 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 1.6 times more Iron than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled Frozen Mustard Greens, drained 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, 1.6 times more Carbohydrate and 1.4 times more Protein than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 1.3 times more Fiber than Boiled and Drained Lambsquarters with Salt.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.