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

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	4.14% 120kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	16.4% 21.3g	24% 31g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	4.4% 3.2g	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	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	23.2% 13g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	83% 1.08mg	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	20% 80μg	175% 700μg	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	178% 160mg	153% 138mg	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	82% 12.3mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	48% 480mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	64.4% 0.58mg	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	82.5% 6.6mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	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	31.4% 220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.4% 938g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled New Zealand Spinach has 2 times more Vitamin B2, 1.5 times more Vitamin B3, 16 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 1.3 times more Vitamin B1 and 8.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Mustard Greens provide similar amounts of Vitamin C, 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 New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled New Zealand Spinach has 1.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 4.3 times more Sodium and 1.6 times more Zinc than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 2.1 times more Calcium, 1.7 times more Iron and 1.4 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Mustard Greens contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach has 2.5 times more Omega 3 than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 1.5 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach.
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 kilogram of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.