Comparing Nutrients in 1 kilogram Cooked Frozen Mustard Greens VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Cooked Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Energy	6.55% 190kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	19.2% 25g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4% 2.9g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	393% 3540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	234% 3.04mg	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	37.5% 150μg	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	333% 300mg	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	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	2808% 3370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Calcium	101% 1010mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	103% 0.93mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	278% 6.4mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	86.7% 1300mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25.4% 938g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS New Zealand Spinach per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Mustard Greens vs New Zealand Spinach:

• 1 kilogram of Cooked Frozen Mustard Greens has 4.7 times more Vitamin B9 than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 19.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and New Zealand Spinach provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Mustard Greens as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Mustard Greens vs New Zealand Spinach:

• 1 kilogram of Cooked Frozen Mustard Greens has 1.7 times more Calcium and 1.4 times more Iron than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 1.6 times more Copper, 3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Sodium and 1.9 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and New Zealand Spinach contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Mustard Greens as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Mustard Greens has 1.2 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 3 times more Omega 3 than Boiled and Drained Frozen Mustard Greens.
• 1 kilogram of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 3
• 1 kilogram of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Mustard Greens as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.