Comparing Nutrients in 1 kilogram Boiled Mustard Greens VS Mustard Greens

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Energy	8.97% 260kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	36% 46.7g	130g per day for Men 19-50 years
Sugars	19.4% 14g	18.2% 13g	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	52.6% 20g	84.2% 32g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Vitamin A	687% 6180μg	168% 1510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	138% 1.8mg	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	22.5% 90μg	30% 120μg	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	281% 253mg	778% 700mg	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	119% 18mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4939% 5927μg	2146% 2575μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	183% 1.65mg	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	109% 8.7mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	76% 320mg	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	60% 420mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 918g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Mustard Greens per 1 kg

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

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

• 1 kilogram of Boiled Mustard Greens has 4.1 times more Vitamin A and 2.3 times more Vitamin K than Mustard Greens.
• While 1 kg of Raw Mustard Greens contains 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.
• Both Boiled Mustard Greens and Mustard Greens provide similar amounts of Vitamin E per one kilogram.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mustard Greens vs Mustard Greens:

• 1 kg of Raw Mustard Greens contains 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens contain similar levels of Calcium, Copper and Water per one kilogram.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Mustard Greens contains 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.