Comparing Nutrients in 1 kilogram Mustard Greens VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	9.3% 270kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.6% 0.27g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	51% 28.6g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	168% 1510μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	101% 1.3mg	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	345% 1380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2146% 2575μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	115% 1150mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	74.4% 0.67mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	83% 580mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 932g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.7 times more Vitamin A and 11.5 times more Vitamin B9 than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Mustard Greens have 2.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Selenium than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.5 times more Sodium than Raw Mustard Greens.
• Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Calcium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Greens have 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.3 times more Omega 3 than Raw Mustard Greens.
• Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.