Comparing Nutrients in 1 kilogram Mustard Spinach VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	30% 39g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	39.3% 22g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	550% 4950μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	398% 1590μg	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	1444% 1300mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	210% 2100mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	188% 15mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	40% 280mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 922g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Frozen Mustard Greens per 1 kg

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

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

• 1 kilogram of Mustard Spinach has 1.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 9.4 times more Vitamin B5 and 5.1 times more Vitamin C than Frozen Mustard Greens.
• Both Mustard Spinach and Frozen Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Mustard Spinach has 1.8 times more Calcium, 1.2 times more Manganese and 2.6 times more Potassium than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 1.4 times more Magnesium and 1.4 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Frozen Mustard Greens contain similar levels of Copper, Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Mustard Spinach and Frozen Mustard Greens, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Mustard Spinach and Frozen Mustard Greens offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.