Comparing Nutrients in 1 kilogram Boiled Mustard Greens VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.76% 0.3g	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	30% 39g	130g per day for Men 19-50 years
Sugars	19.4% 14g	NA	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	73.7% 28g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	687% 6180μg	550% 4950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	118% 1.53mg	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	398% 1590μg	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	1444% 1300mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4939% 5927μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Calcium	118% 1180mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	83.3% 0.75mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	177% 4.07mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	132% 4490mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 918g	25% 922g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 1.2 times more Vitamin A than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 17.7 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Mustard Greens have 1.9 times more Copper, 1.5 times more Phosphorus and 1.3 times more Zinc than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 1.8 times more Calcium, 1.7 times more Iron, 2.8 times more Potassium, 1.3 times more Selenium and 2.3 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Spinach contains 1.4 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Omega 3, Carbohydrate and Protein per 1 kg.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.