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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	34.7% 45g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33% 24g	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	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	393% 3540μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	144% 1.87mg	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	175% 700μg	115% 460μg	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	153% 138mg	181% 163mg	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	90% 13.5mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	101% 1010mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	94% 0.85mg	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	140% 11mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	34.3% 240mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	174% 2610mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.4% 938g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Boiled Okra with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Mustard Greens with Salt vs Boiled Okra with Salt:

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 25.3 times more Vitamin A, 1.5 times more Vitamin B9, 5 times more Vitamin E and 8.4 times more Vitamin K than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 3.3 times more Vitamin B1, 3.4 times more Vitamin B3, 13.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 kilogram of Boiled Okra with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 1.3 times more Calcium and 4 times more Iron than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 1.5 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt contain similar levels of Manganese, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Mustard Greens with Salt has 1.2 times more Protein than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 1.5 times more Carbohydrate and 7.5 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.