Comparing Nutrients in 1 pound Boiled Mustard Greens with Salt VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	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	24% 9.07g	24% 9.07g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	266% 2390μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34% 0.44mg	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	10.2% 41μg	82.8% 331μg	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	128% 115mg	328% 295mg	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	54% 8.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	71.7% 717mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	25% 0.23mg	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	49.3% 3.95mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	53.2% 1.22mg	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	27.2% 191mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Boiled Mustard Spinach with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

• 1 pound of Boiled Mustard Greens with Salt has 1.3 times more Vitamin A than Boiled Mustard Spinach with Salt.
• While 1 lb of Boiled and Drained Mustard Spinach with Salt contains 8.1 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

• 1 pound of Boiled Mustard Greens with Salt has 2 times more Copper, 1.9 times more Magnesium and 2.3 times more Phosphorus than Boiled Mustard Spinach with Salt.
• While 1 lb of Boiled and Drained Mustard Spinach with Salt contains 1.3 times more Calcium and 1.8 times more Potassium than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Mustard Spinach with Salt contain similar levels of Iron, Sodium and Water per one pound.
• 1 pound of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Mustard Greens with Salt has 1.6 times more Carbohydrate and 1.5 times more Protein than Boiled Mustard Spinach with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in one pound.