Comparing Nutrients in 1 kilogram Mustard Greens VS Boiled Mustard Greens

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Raw Mustard Greens have 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.2 times more Sodium than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Calcium, Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Greens have 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Omega 3, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Mustard Greens as well as Boiled and Drained Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.